Appetizers and pre-dinner nibbles can add substantial calories to your holiday calorie intake. If choosing higher-calorie, higher-fat foods, remember to limit the portion size.

Better choices: Vegetable sticks and non-fat/low-fat dip; pita slices and hummus; low-fat/non-fat cheese on light crackers

Poorer choices: Oil-roasted nuts, chips, Chex-mix

Turkey

Better choice: Light meat (breast, back) without skin

Poorer choice: Dark meat (leg, thigh) with skin

Did you know that if you choose a portion of turkey breast without the skin, you save yourself up to 110 calories and 9 grams of fat?

Tips for keeping your turkey trim:

• Remove the skin before serving
• Don't choose a self-basting bird
• Use a non-stick cooking spray to grease the pan when cooking or baking
• Instead of using the fatty drippings for basting, try using fat-free ingredients such as wine or soup stock

Duck

Duck can be a festive holiday variation from the traditional turkey. Higher in calories and fat than turkey, it is best consumed without the skin.

Ham

Commonly served during the holidays, ham is available in different forms, such as whole ham, boneless, honey-cured and canned.

Fat and sodium/salt content are the two factors you need to keep in check with this meat.

• Select leaner hams when available
• Trim all visible fat
• On a sodium-restricted diet, regular ham should be avoided