This document provides calorie counts for common holiday foods and drinks, including appetizers, desserts, salads, and dinner items. It notes that a full meal of these foods could total over 6,000 calories and require over 50 kilometers of walking to burn off. The document also offers lower calorie substitutions for some ingredients in cooking and baking.

1. Hidden Holiday Calories
Drinks: 1 cup cider= 120 calories
1 cup non-alcoholic eggnog= 345 calories
Appetizers:1 cracker with cheese= 70 calories
1 tbsp chip dip= 75 calories
½ cup mixed nuts= 440 calories
Desserts: 1 candy cane= 60 calories
1 chocolate from a box= 50 calories
1 shortbread cookies= 100 calories
1 slice fruitcake= 325 calories
1 slice cheesecake= 372 calories
½ cup ice cream= 145 calories
Salads: 3 cups greens with 2 tbsp dressing= 210 calories
Holiday Dinner: 6 ounces white & dark turkey= 340 calories
½ cup stuffing= 180 calories
½ cup mashed potatoes= 150 calories
½ cup gravy= 150 calories
1 dinner roll= 110 calories
All this food would take walking for 52.24 kilometres (64780 steps) to burn off!
Lower Calorie/Fat Cooking Alternatives
Recipe Calls For: Substitution
1 whole egg 2 egg whites
Sour cream Low fat plain yogurt/low-fat sour cream
Butter, margarine, shortening Apple sauce for ½ of called-for amount
Whipped cream Chilled evaporated milk
Ice Cream Frozen yogurt
Cheese Low-fat cheese
Ground Beef Extra lean/ground turkey or chicken