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updated 11/23/2007 9:19:45 AM ET 2007-11-23T14:19:45

Use this guide to help you choose delicious holiday foods that won't wreck your diet. We've included calorie counts — and health rationalizations — so you can decide just how good you want to be.

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Drinks
Good: 5 oz champagne (126*)
Good for pacing yourself--the bubbles encourage you to drink more slowly.

Better: 5 oz red wine (106)
Full of heart-healthy polyphenols, it may also help lower blood pressure.

Best: 1 oz Stoli Blueberi vodka with 8 oz pomegranate-tangerine-flavored Hint water (58)
A daily drink helps fight heart disease.

Appetizers
Good: 1 stuffed mushroom (69)
All mushrooms are packed with antioxidants, but more exotic varieties have even greater benefits.

Better: 1 bacon-wrapped scallop (51)
An excellent source of protein, scallops are also rich in heart-healthy B12.

Best: 1 lg steamed shrimp with 1 tsp cocktail sauce (13)
Shrimp is high in cancer-fighting selenium.

Entrees
Good: 3 oz skinless chicken breast with 1 Tbsp apricot chutney (165)
Chicken is a low-fat source of B vitamins like B6 and niacin, which help the body convert carbohydrates into energy.

Better: 3 oz turkey breast with 2 Tbsp cranberry sauce (141)
Cranberries contain powerful antioxidants and also fight bacteria.

Best: Lobster tail with a squeeze of lemon (99)
Lobster is high in immunity-boosting zinc.

Desserts
Good: 1/2 slice pumpkin pie (158)
High in fiber, pumpkins are also a great source of beta-carotene, an antioxidant.

Better: 2" chocolate brownie (112)
The flavonoids in cocoa can help lower blood pressure and improve circulation.

Best: 1 sm sugar cookie (72) or 1 mini chocolate eclair (48)
You can cure an intense craving for sweets with just a little bite or two.

After dinner
Good: Coffee with 2 Tbsp half-and-half and 2 tsp sugar (77)
Coffee is rich in disease-fighting antioxidants.

Better: Coffee with 2 Tbsp 2% milk and 1 tsp sugar (35)
The calcium in milk fights osteoporosis.

Best: Celestial Seasonings Candy Cane Lane Holiday Decaf Green Tea with 1Tbsp fat-free milk and 1 tsp sugar (21)
Green tea is rich in antioxidants.

*All calorie counts are estimates.

Copyright© 2012 Rodale Inc.All rights reserved. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc.

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