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Food Facts - Holiday Tips

It's hard to avoid the holiday foods we love - but many of the foods we'll be eating are high in fat, sugar, and calories which can quickly add weight to our waistlines!

Eating within your food budget during the holidays is simple, it just involves making a few smart changes.  Look at the comparison between high-calorie and lower-calorie holiday items.  This is helpful for those looking to increase weight as well as those avoiding putting it on.

Higher Calorie Items  Lower Calorie Items

Food

Calories

Fat

 

Food

Calories

Fat

3 oz cheese and spinach quiche   235  15    cup baby carrots w/ 1 tbsp bean dip 65  0
4 oz caesar salad   200  17      4 oz green salad w/ lowfat dressing   90   3
4 oz roasted duck   382    32    4 oz fresh lean ham / turkey breast   164/188   7/10 
1 cup bread stuffing   390    17    1 baked potato w/ 1 tbsp lowfat sour cream 180   2
cup cranberry sauce  175 0   1 cup broccoli, cooked 50 0
1 slice pecan pie  503 27   1 slice pumpkin pie  300  12
4 oz eggnog  172 9   2 tbsp cranberry salsa  69 0
        4 oz red wine   85 0
TOTAL  1697   117   TOTAL  853/877  24/27

Information from USDA and Bowes & Church's “Food Values”

More Food Tips

(for those wanting to increase calories, simply do the opposite of what this recommends and indulge!)

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