Active Aging Presented by Public Health Seattle-King County
Gathering with family and friends to share a delicious meal is a wonderful way to celebrate the holidays and spend time with loved ones. Whether it’s Grandma’s irresistible pumpkin pie or a heaping helping of savory roast turkey and stuffing, calories from our favorite holiday foods add up quicker than we think.
If you’re longing for that first spoonful of mashed potatoes or swirling a candy cane in a cup of steaming hot chocolate but are wondering how to indulge and watch your waistline, check out this list of common holiday foods, calorie counts, and some fitness activities you can do to work them off.
Main Course
These main course menu favorites are sure to please your palate at any holiday gathering and tend to have the lowest calorie counts (plus lots of protein!).
- Roasted turkey, no skin (4 oz., 190 calories)
- Baked ham (4 oz., 345 calories)
- Beef pot roast (4 oz., 387 calories)
- Beef brisket (4 oz., 291 calories)
Side Dishes
These scrumptious holiday side dishes add flair and flavor to your plate, but calorie counts can soar if you have more than one serving.
- Cornbread (1 square, 152 calories)
- Biscuit (1 2-inch roll, 106 calories)
- Sweet potato casserole (1 cup, 276 calories)
- Mashed potatoes (1 cup, 238 calories)
- Giblet gravy w/milk and flour (1/2 cup, 178 calories)
- Green bean casserole (1 cup, 143 calories)
- Carrots glazed (1 cup, 217 calories)
- Cranberry sauce (1/2 cup, 209 calories)
Desserts
Delectable holiday desserts are a delightful way to end a meal, but note how even a small piece of pie can have more than 400 calories alone!
- Cheesecake (1/12 of 9″ cake, 412 calories)
- Apple crisp (1 cup, 402 calories)
- Apple pie (1/8 of 9″ pie, 356 calories)
- Pumpkin pie, no whipped cream (1/8 of 9″ pie, 323 calories)
- Pecan pie (1/8 of 9″ pie, 456 calories)
- Ice cream, vanilla (1 cup, 267 calories)
- Rice pudding (1 cup, 303 calories)
Note: These are average calorie counts, according to the Calorie Control Council. Actual calories vary according to the recipe, ingredients, and portion size.
How to Work Off the Calories from Holiday Food
Fabulous-tasting food is a core factor at most holiday gatherings. So, can you enjoy your favorites and work it off later?
Various exercises can help burn off some of the holiday calories you consume. The CDC offers physical fitness guidelines for different age groups.
Always consult your physician and follow their advice regarding physical or medical restrictions before exercising. The intensity of exercise can vary with your age and physical limitations.
Harvard Health offers a comprehensive list of calories burned in 30 minutes of fitness activities for people of three different weights. They include:
- Bicycling (Stationary, Vigorous): 125 lb. person (315 calories), 155 lb. (278 calories), 185 lb. (441 calories)
- Swimming (general): 125 lb. person (180 calories), 155 lb. (216 calories), 185 lb. (252 calories)
- Running (6 mph, 10 min/mile): 125 lb. person (495 calories), 155 lb. (360 calories), 185 lb. (420 calories)
- Walking (3.5 mph 17 min/mile): 125 lb. person (107 calories), 155 lb. (133 calories), 185 lb. (159 calories)
There are lots of ways to exercise during the holiday season and lots of ways to have fun while you do it. Fitness expert and GroomBuilder Founder Anthony J. Yeung, CSCS, shared these suggestions with Eat This, Not That:
- Walk around at a holiday festival, look at decorations, and enjoy the holiday lights (walking for one hour can burn up to 300 calories — depending on your weight and pace).
- Go holiday shopping — another fantastic way to get some walking in.
- Go cross-country skiing or snowshoeing to burn up to 472 calories per hour.
- Go ice skating to torch up to 419 calories per hour.
- Build a snowman — be sure to bundle up for this one, and have fun knowing all the bending, snow scooping, rolling, and building your personal Frosty will help some of those calories from your holiday goodies away.
A Couple of Tips
Laurie Molina, a Mayo Clinic dietitian, suggests eating a balanced snack before you go to a holiday party that includes lean protein, a vegetable, and a whole grain. This way, you’re not starving when you arrive.
Molina recommends eating slowly to prevent overeating and adds, “Enjoy yourself, your food, and the time with your family. But in moderation.”
Knowing your calorie intake and balancing what you eat with some of the activities above can help you enjoy your favorite holiday food and work it off afterward.
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