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  Quizzes & Assessments: SparkDiet Resource Center

Taking SparkPeople's quizzes and assessments is a fun way to test your knowledge on nutrition, fitness, and health, and to learn more about yourself!

Are You Smart about Holiday Calorie Swaps?

Quiz by Nicole Nichols, Health Educator
You don't have to hibernate all winter just to avoid the delicious and tempting foods at holiday parties! Join the fun--and stick to your healthful diet--by incorporating some smart swaps at the food table. Take this quiz to find out how many calories and fat grams you'll save by making smart substitutions, then take what you've learned and enjoy your next party without worrying so much about your waistline!

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1   By skipping 4 oz. of sweet potato casserole and choosing 1/2 cup of baked sweet potato instead, how many calories will you save?

Four ounces of traditional sweet potato casserole contains 244 calories and 6 grams fat, but a plain baked sweet potato (1/2 cup) provides a low 90 calories and virtually 0 fat grams. "Sweeten" yours with a sprinkle of calorie-free cinnamon for added flavor.

1   Line up these 5 homemade pies in order of most to least calories per slice (highest to lowest calories).

Here's the fat and calorie breakdown for homemade holiday pies:
Pecan pie 503 calories, 27 grams fat
Cherry pie 486 calories, 22 grams fat
Apple pie 411 calories, 19 grams fat
Pumpkin pie 316 calories, 14 grams fat
Sweet potato pie 250 calories, 12 grams fat

1   Choosing white turkey meat instead of dark will save you how many fat grams per 4-oz. serving?

Four ounces of dark turkey meat without skin contains a reasonable183 calories and 5 grams fat. Skinless turkey breast is leaner at 153 calories and 1 gram of fat per serving.

1   What would happen if you ate two peanut butter cookies instead of two (plain) sugar cookies?

Peanut butter may be notorious for its high fat content, but traditional peanut butter cookies are usually lower in calories than most other choices. Here's how some common holiday cookies break down (nutrition facts based on 2 cookies unless otherwise noted):
Sugar cookies: 170 calories, 9 grams fat
Shortbread cookies: 150 calories, 9 grams fat
Gingerbread cookies: 140 calories, 7 grams fat
Peanut brittle (1 oz): 138 calories, 5 grams fat
Peanut butter cookies: 121 calories, 7 grams fat

1   True or False: Removing the skin from your butter-basted turkey will reduce your caloric intake by about 80 calories.

Turkey (or poultry) with skin has more fat, but removing the skin will save you only 40 calories and 3 grams of fat per serving.

1   Bypass the eggnog for hot chocolate (made with water) and you'll save how many fat grams?

One cup of eggnog provides 343 calories and 19 grams fat, but a cup of hot chocolate made with warm water (instead of milk) contains just 113 calories and 1 gram of fat, a savings of 18 fat grams and 230 calories. Bring on the marshmallows!

1   Which fudge should you choose if you want to save a few calories?

These two pieces of homemade fudge are equal in fat (2 grams per 0.6-oz piece) and nearly identical in calories. However, chocolate fudge contains a meager 1.5 more calories per piece than peanut butter fudge. Who knew!

1   True or False: Herb-seasoned roasted potatoes contain less than half the calories of mashed potatoes (made with butter and whole milk).

Roasted potatoes, made without added oil, contain about 57 calories and 0 grams of fat per 1/2-cup serving. Mashed potatoes contain twice the calories (120) and 4 grams of fat for the same portion.

1   If you made chocolate chip cookies with half the chips called for in the recipe, how many calories would you save per cookie?

Use miniature chocolate chips in your cookies and reduce the amount by half. Though mini chips and regular size chips have the same nutritional content, by reducing the amount, you'll get more, smaller chips throughout the cookies. You'll save 1,050 calories per cup of chips you eliminate, or about 22 calories per cookie.

1   How many calories are in the average slice (1.5 oz) of holiday fruitcake?

One slice of fruitcake (1.5 oz) contains about 140 calories and 4 grams fat—far less than most slices of pie. Maybe it's time we learned to embrace the forgotten fruitcake!

1   Ditch that 1/4 cup of gravy on your mashed potatoes to save...

Turkey gravy only contains about 30 calories per 1/4-cup serving, but those calories can add up quickly if you pour more than this suggested serving size!

1   True or False: Two candy canes contain the same number of calories as two milk-chocolate coated cherries.

Both choices contain 120 calories, but candy canes are fat free whereas chocolate-coated cherries contain 5 grams of fat in two pieces.

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