Stuffing

Be careful at your job's holiday party; canapes and other fancy appetizers are often full of fat. Each one is tiny, but the calories add up quickly when there is an endless parade of hors d'oeuvres.

Nice: Nibble on a bowl of mixed nuts instead. If you can't resist the pie, choose pumpkin or opt for a very small slice and don't eat the crust.

Sweet potatoes are a great choice. They've got vitamins A and C, plus a dose of calcium and potassium. But if they're in a casserole made with marshmallows, butter, and lots of sugar, that offsets their benefits.

Nice: Mash the potatoes with low-fat milk or low sodium, fat-free chicken stock and skip the butter, or salt.

Stuffing is typically loaded with butter and high-fat meats, such as sausage. A single scoop may have up to 550 calories.

The skin of turkey and chicken is loaded with saturated fat. Per gram, all fats are higher in calories than protein or carbs, and bad fats raise cholesterol. Dark meat has more fat per bite than white meat.

'Tis the season of tasty foods. The average person puts on a pound during the holidays. And if you're on a special diet because you have high cholesterol or high blood pressure, holiday dishes can be especially tricky. But you can enjoy yourself and make good choices, if you know which items are naughty and nice.

All it takes is an extra 100 calories per day to pack on 10 pounds a year. The best strategy for your health is to avoid weight creep altogether, by enjoying fall comfort foods in moderation.

Pumpkin layer cake, cheesecake, bread pudding. There are many ways to turn vitamin A-rich pumpkin into a rich dessert. Be careful: If you add tons of cream and sugar, you negate the health benefits of pumpkin. Instead, try crustless, low-fat pumpkin custard, or low-fat pumpkin muffins.

These fall favorites start with healthy ingredients such as nuts, fruits, or vegetables. But once you add buttery pie crusts, sweet fillings, and whipped cream or ice cream topping, you have decadent pies full of calories.

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