Enjoy Holiday Dessert Without Busting Your Diet

Nov. 18, 2009— -- Americans are preparing for the sumptuous feasts coming up this holiday season.

Keri Glassman, a registered dietitian and Women's Health magazine contributing editor, visited "Good Morning America" to reveal which sweets are least likely to destroy your diet and to show you how you can cut calories from four pies you'll most likely see on the dessert table.

Here are her tips.

All nutritional information is based on one-eighth of a whole pie.

Pumpkin Pie

Pumpkin pie is generally the best pick on the dessert table. Because it's an open-face pie and has less crust, it generally has fewer calories per slice than many other pies.

One slice contains 361 calories, 14 grams of fat (5 grams saturated) and 21 grams of sugar.

Tip: If you cut off about half the crust -- crust on the back of the slice -- you can cut about 70 calories.

Pecan Pie

This pie is high in calories but studies show that the healthy fat in nuts can make you feel full for longer.

One slice has about 503 calories, 27 grams of fat (5 grams saturated) and 34 grams of sugar.

Tip: Removing five whole nuts from the slice trims 100 calories.

Hold the Ice Cream

Apple Pie

Apple pie sounds like a healthy choice but things can quickly change when toppings are added.

One slice has about 411 calories, 19 grams of fat (5 grams saturated) and 34 grams of sugar.

Tip: If you choose a dough or lattice-topped slice over the crumb-covered kind, you'll spare yourself 84 calories and nearly 2 grams of fat.

Tip: If you're going a la mode, trade half a cup of ice cream for a golf-ball-size dollop of real whipped cream, and you'll save 120 calories and about 6 grams of fat.

Tip: Heat your slice of pie. 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.

Chocolate Mousse Pie

Chocolate mousse pie is creamy and it contains calcium, which several studies link to weight loss.

One slice has about 454 calories, 33 grams of fat (17 grams saturated) and 25 grams of sugar.

Tip: Opt for a chocolate cookie crust instead of graham cracker bottom and skip the whipped cream and you will save 25 calories per slice.

Tip: Eat half the slice of pie and add strawberries to save 200 calories. In addition to the caloric reduction, you'll get some cancer-fighting antioxidants from the berries.

To get more tips from Women's Health magazine, CLICK HERE.