Holliday Healthy Pie Chart

UnknownThe Pie Chart

by Glenn Favreau

 

Holidays are a challenge for anyone who wants to stay on a healthy diet.  One of the most popular desserts during these times is pie.  Unfortunately, the wonderfully wholesome ingredients which often fill a pie are laden with sugar and then sandwiched between two crusts of white flour and fat.  Not all pies are created equally, however. The worst calorie offenders are two crust pies (with a top crust), deep dish pies, and super sized varieties.  Here is a rundown of pies and the calories which will hit you with each indulgence. One serving is ⅛ of a 9 inch diameter pie.

 

Pecan Pie                              456

Coconut Cream Pie 429

Apple Pie                              411

Lemon Cream Pie                396

Cherry Pie                             390

Banana Cream Pie  387

Chocolate Cream Pie         380

Lemon Meringue Pie          367

Blueberry Pie          360

Pumpkin Pie                                    323

Chocolate Chiffon Pie        315

Strawberry Cream Pie        295

Pineapple Cream Pie         289

Raspberry Cream Pie         287

Peach Pie                              261

 

Single crust pies have substantially fewer calories than top crusted pies. A lattice top crust saves some 20% of the calories of a full top crust.  Graham Cracker crusts add sugar and fat to the graham cracker base.

 

So how could you go about making wise choices to indulge a couple of times during the holiday season? Just avoid the pecan pie. The nuts are super calorie dense (some say with “good fats” but who wants to carry around a Santa potbelly full of “good” fat?) and the filling is corn syrup and sugar in industrial quantities.

 

If a peach pie does not suit you or is not available, try a half slice of something under 350 calories, with another half slice from the over 350 calorie choices.

 

Do stop at one serving. Skip the add-ons like whipped cream or iced cream.  Try not to let the generous host or hostess chose your serving size; that can double your calorie intake.  Chose two or three occasions during the month and a half holiday season for an indulgence. Try to stop at three total. Hit your sweet tooth, but don’t let it hit your gut and your butt!

 

For something much more healthy at home, try my crustless pumpkin pie.  The custard holds up and does not need a crust at all. A great way to get the pumpkin flavor with fewer calories and more protein.

 

Here is a rundown of pie types:

Crust:

Two crust: most calories

Lattice crust: fewer calories

One crust: least calories

Fillings:

Nuts and caramel type: most calories

Fruit: fewer calories

Custards: least calories

Slice size:

Any from deep dish, large or super large pies (over 9 inch diameter): most calories

Host-served size (1/6th pie or more): most calories

1/8th of a 9 inch pie: fewer calories

Half of the 1/8th slice: least calories

 

 

Happy Thanks-Kwanz-ukah-Mas-New Year!

 

Glenn Favreau is a personal trainer, certified in Sports Nutrition. He offers resistance weight training, weight reduction, diet supervision, nutritional counseling, and cooking instruction in West Hollywood and nearby areas.  202 276 9404

 

 

 

 

 

 

Crustless Pumpkin Pie

 

1½ cups canned pumpkin

¾ cup Splenda granular sugar substitute

¼ teaspoon salt

2 teaspoons pumpkin pie spice

¾ cup liquid egg substitute

1½ cups evaporated fat-free milk (1 can)

½ cup fat-free sour cream

Pre-heat oven to 400 degrees.

Combine pumpkin, Splenda, salt, and spice.  Blend in egg substitute. Add evaporated milk and fat-free sour cream until well blended. Add milk mixture to pumpkin mixture and blend well. Lightly spray a 9" deep-dish pie plate with cooking spray.

Pour in pumpkin mixture.

 

Bake in a 400-degree F oven for 50 minutes or until set (table knife blade comes out clean when inserted near center of pie).