Holiday cookies to eat… and avoid!

Written by Barbie Broschart   


Q: My girlfriends and I have a cookie party each holiday season and although it’s fun, I often feel guilty making dozens of buttery cookies. Are there any cookies that are healthy?
—Meagan, 38, Newburyport, MA

A: It’s cookie time, yum! Even though I’m typically not a sweets person, each year I look forward to my famous Magic Cookie bars (chocolate, walnuts and coconut – oh my!) and my cousin’s thumbprints (bite sized-oatmeal-like cookies with a pinch of jelly). Mmm! But you have to be extremely careful with portions when it comes to cookies — too many can be a nutrition nightmare. Because cookies aren’t made with a lot of liquid, they are high in fat, which adds flavor and tenderness, plus extends the shelf life. How to get your fill of cookies, the smart way?

More isn’t always better The more ingredients a cookie has, the more calories it will have. Just say NO when you hear: seven-layer cookie bar (also known as my infamous Magic Cookie Bars). One of these bars (about a 5-inch long cookie) has 260 calories, 18 grams of sugar, and 16 grams of fat. As a dietitian I knew these cookies weren’t the healthiest, but I never really knew just how much calories and fat one really had. Looks like I may never make these again – I am appalled. You’re much better off eating an oatmeal, sugar, or Madeleine cookie (remember though, just because it is oatmeal doesn’t mean you can eat the whole bag). You’ll save over 150 calories and 11 grams of fat — each.

Size matters It isn’t news that portions matter: The larger the cookie, the more calories it has. A regular-sized cookie is about 1 ounce (think of a soft Chips Ahoy). On the other hand, a Subway cookie, for instance is 1.6 ounces. The difference? One Chips Ahoy cookie has about 60 calories, 3 grams of fat, 8 grams carbs, and 5 grams of sugar. Meanwhile, one Subway cookie has 210 calories, 10 grams fat, 30 grams carbs, and 18 grams sugar. You save: 150 calories, 7 grams fat, and 13 grams sugar just by eating one that’s normal-sized.

The right stuff To make a cookie healthier, bake with whole wheat flour or add oats for extra heart healthy fiber. Incorporate some flaxseed meal into your recipe for added omega 3 fatty acids and more fiber. And add fruit like apples, dried raisins, or bananas to boost antioxidant content. Make no mistake though – when buying a cookie just because it is brown doesn’t mean it is whole grain (ex: gingerbread). Always read ingredient lists.

Less sugar If you don’t mind using a sugar substitute, you can always bake with Splenda to cut the calorie and sugar content. For every cup of sugar called for in a recipe, use a cup of granulated Splenda or ½ cup Splenda sugar blend.

Have fun at your party!