Our favourite holiday foods are loaded with calories, salt and sugar. Here are some choices that are least harmful for your diet: Pumpkin Pie or Apple Pie? Pumpkin pie will have roughly 100 fewer calories per slice than apple pie. Cheese and crackers contain a decent amount of calcium and protein. Sweet potatoes have a wider range of nutrients, including the antioxidant beta carotene. Cornmeal contains vision-protecting lutein and zeaxanthin. A hard sugar cookie typically contains more sugars than snickerdoodles. Cocktails may contain mixers that add extra sugar and calories.