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Slim Your Slices
Below is nutrition info for an eighth of a pieÃ¢â‚¬”plus how to cut calories from each.
316 cal, 14 g fat (5 g sat), 21 g sugar
"Of all the low calorie desserts, pumpkin pie is generally one of the best picks," says nutritionist Keri Gans, R.D., a spokesperson for the American Dietetic Association. "Because it's an open-face pie, it has fewer calories per slice than many others. Leave a little crust behind and you'll skinny it up even more."
503 cal, 27 g fat (5 g sat), 34 g sugar
This slice is high in calories, but studies have shown that the healthy fat in nuts can make you feel full for longer. Picking off just five whole nuts trims 100 caloriesÃ¢â‚¬”and since these pies are packed with pecans, you won't notice if a few are missing.
Chocolate Mousse Pie
454 cal, 33 g fat (17 g sat), 25 g sugar
It's creamy, plus it contains calcium, which several studies have linked to weight loss. Bonus: Opt for a chocolate-cookie crust instead of graham cracker and skip the whipped cream to save 25 calories per slice.
Raspberry Linzer Torte
334 cal, 12 g fat (1 g sat), 27 g sugar
This fruit-filled wedge is deceptively dense. To cut more than 100 calories per slice, enjoy the lattice top and leave the bottom crust.
411 cal, 19 g fat (5 g sat), 34 g sugar
Choose a dough or lattice-topped slice over the crumb-covered kind and you'll spare yourself 84 calories and almost two grams of saturated fat. And heat it up: Pie is more fragrant when it's warm, and a 2009 study published in the journal Appetite found that smelling high-caloric foods can remind dieters to curb their consumption.
477 cal, 18 g fat (4 g sat), 47 g sugar
Most modern versions of these traditional English pastries are meatless, but the sweet filling of dried fruit, nuts, and spices can add up. Indulge, but use portion controlÃ¢â‚¬”share a piece or eat just half. Use This, Not That!
Cut fatÃ¢â‚¬”not tasteÃ¢â‚¬” when you're wearing the oven mitts.
For bread puddings and fruit breads:
Use this: Mini-muffin pans
Not that: Souffle or baking dishes
"It's automatic portion control," Gans says. Use the same recipeÃ¢â‚¬”just be sure to adjust the baking time.
In puddings and pudding pie fillings:
Use this: 2% milk
Not that: Heavy cream
This swap slashes 700 calories per cup. "It will still have a nice, rich, creamy body, but so much less fat," Gans says.
In fruit pies:
Use this: Half the sugar
Not that: All the sugar
For every cup of sugar you don't use, you'll save 744 calories. "It doesn't change the chemistry of the pie, so you can go as low in sugar as you'd like," Gans explains. "In fact, a fruit pie's natural sweetness is often all you need."
In cookies and crusts:
Use this: Half whole-wheat pastry flour and half all-purpose flour
Not that: Just all-purpose flour
Whole wheat has 12 grams of filling fiber in every cup, and Gans says your guests probably won't notice the difference.
In brownies, chocolate cake, and fudge:
Use this: Three tablespoons of cocoa powder
Not that: One ounce of baking chocolate
Substituting cocoa powder peels off 85 calories and 13 grams of fat.
Use this: Part-skim ricotta cheese
Not that: Cream cheese
You'll double the amount of hunger-fighting protein and cut the fat by close to 60 grams for each cup you use. "It's much less heavy and caloric than cream cheese," Gans says.
In brownies, cakey cookies, and fruit breads:
Use this: Pureed pumpkin
Not that: Oil
Pumpkin puree keeps baked goods deliciously moist, and for every half-cup you sub out, you'll save more than 900 calories and 100 grams of fat.
Plus: Calculating Cookie Calories