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 by Carol Bareuther, M.S., R.D.
Back in the 19th century, folks regarded fruit-filled pies as a good hearty meal before a hard day’s work. Today, we consider our versions to be decadent desserts. So which is it? Does a slice of pie rate as friend or foe in terms of healthfulness? It’s all in your choice of filling!
P.S. Scroll down for links to healthy Thanksgiving and Christmas recipes.
| Pie slice* |
Calories |
Saturated
Fat |
Cholesterol |
Fiber |
Dietitian's Tips |
| Pumpkin |
229 |
1.9 g |
22 mg |
2.9 g |
One slice of this Thanksgiving classic serves up 50 percent of the daily recommendation for the eyesight-saving vitamin A. Of course, a big handful of baby carrots from the relish dish will do the same thing. |
| Coconut Custard |
270 |
6 g |
36 mg |
1.9 g |
Nearly half the fat in this pie comes in the artery clogging saturated form. If you're baking your own, replace the flaked coconut in the filling with 2 teaspoons of coconut essence and then just sprinkle a tablespoon or two of the flaked coconut over the top. |
| Blueberry |
271 |
2 g |
0 mg |
1.2 g |
If you're going to fork into a slice of pie, make it this type. Blueberries are renowned for their antioxidants. Skp the crust and you've got a fairly healthy dessert. |
| Apple |
277 |
4.4 g |
0 mg |
1.9 g |
The U.S. Apple Association cites research linking apples with heart health, brain health, cancer prevention and more. Of course, this is a pie ... |
| Lemon Meringue |
303 |
2 g |
51 mg |
1.4 g |
One of the skinnier treats on this list, the added benefits are the antioxidants in lemons. Of course, these benefits don't double by eating the whole pie. |
| Cherry |
304 |
3 g |
0 mg |
0.9 g |
Believe it or not, cherries have lots of melatonin and might help prevent jet lag. Lots of sugar, however, is not a good sleep remedy. |
| Chocolate |
344 |
5.6 g |
6 mg |
2.3 g |
Yes, chocolate has disease-preventing antioxidants, but this version comes with heavy cream. Go for a bite-size dark-chocolate bar instead. |
| Pecan |
452 |
4 g |
36 mg |
4 g |
Pecans are pretty heart-healthy—but not so much when they're served up alongside such high-calorie ingredients as sugar and butter. Instead, just down a handful from the nut bowl. |
*One-sixth of an 8-inch pie, commercially prepared.
Source: USDA National Nutrient Database
CAROL M. BAREUTHER, R.D., is a nutritionist with the Special Supplemental Nutrition Program for Women, Infants, and Children in St. Thomas, Virgin Islands.
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Healthy Thanksgiving and Christmas recipes:
Last updated and/or approved: November 2010. Original article appeared in November/December 2007 former print magazine. Bio current as of that issue. This general health-care information is not meant as individual advice. Please see our disclaimer.
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