The upcoming days will prove to be a virtual minefield of diet saboteurs and figure-fatteners, with holiday cheer all around. You'll encounter delicious cheese logs at the staff holiday party and be greeted by the sweet aroma of pumpkin spice at the coffee shop. There's no escaping it.

We're not necessarily saying you need to give up wine, bread, and cheese -- although it certainly wouldn't hurt after eating your body's weight in pumpkin pie over Thanksgiving. But if you don't want to give yourself an early Christmas present (we're talking an extra 5 pounds), then do yourself a favor and at least avoid these calorically-laden food offenders.

  • Eggnog
    AP
    While you're busy dodging pies and mini quiches, it may seem like a good idea to just grab a drink instead. You can't drink your calories, right? Wrong. Just one cup of this holiday classic packs nearly 350 calories. And the worst part is, half of the calories are from fat. Physicians recommend getting between 20-30 percent of your daily calories from fat. And if you're concerned about your heart health, note that just one serving gives you approximately 50 percent of your daily cholesterol value.
  • Caramel Popcorn
    WikiMedia:
    We loved popcorn balls as kids and now as adults we've upgraded to entire tins of this sweet 'n' salty treat. Yes, you probably realize it takes a boatload of butter and sugar to make an otherwise bland snack so tasty. But it's portion control that you should be aware of. Several handfuls while mindlessly snacking really add up. Just 4 ounces of caramel popcorn packs a whopping 490 calories. That's almost as much as two Snickers bars!
  • Swedish Meatballs
    AP
    For anyone on a low-carb or high-protein diet, this may seem like a healthy choice compared to skin-on turkey or high-fat glazed ham. But each meatball can have as many as 400 calories with the eggs, bread and cream that go into it. The beef broth adds up to 50% of your daily recommended value of sodium, so beware.
  • Green Bean Casserole
    'But it's a vegetable!' you tell yourself. So we're sorry to break the bad news. While green beans are rich in vitamins and fiber, the casserole doesn't have quite the same health benefits. Factor in the fried onion topping, butter, and cream, you're left with a dish that contains over 750 calories per batch and over 4,000 milligrams of sodium. That's almost twice the 2,300 milligrams of sodium per day that the CDC recommends!
  • Cranberry Sauce
    AP
    The holidays aren't complete without cranberry sauce. And yes, while you protest it's a super fruit, loaded with antioxidants and fiber, you might as well eat a slice of pumpkin pie instead. A half a cup of the can-made festive sauce contains around 200 calories and twice as much sugar as a slice of homemade pumpkin pie!
  • Fruitcake
    Getty
    No you can't have your cake and eat it too. Not even with this innocuously-named cake. And while it doesn't have all the trappings of a unhealthy dessert, like rich frosting or fillings, it's loaded with sugar. Just one serving of a store-bought fruit cake contains 470 calories, over 17 grams of fat, and 55 grams of sugar. If that wasn't enough to sway you from your beloved cake, know that it's also packed with corn syrup, enriched flour, and shortening.
  • Creamed Spinach
    You know when spinach tastes this good, there's got to be a catch. While the popular leafy green is full of iron and vitamins, this dish is loaded with heavy cream and butter, which give it its creamy goodness. A side order of this dish at a restaurant contains 260 calories. Doesn't seem bad? 189 are from the 21 grams of fat. And when you top it off with some bacon bits, it's only going to get worse. We suggest you keep spinach in your salads.

Earlier on HuffPost50:

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  • Do Not Eat: Breakfast Sandwiches

    Eggs, meat and cheese on a bun, sounds simple enough, right? If you buy your breakfast sandwiches at a fast food chain like Dunkin' Donuts or McDonalds, the cheese is often processed, and the meat often greasy, which can leave you feeling drowsy and lethargic by lunch. Moreover, according to Dr. Todd Anderson of the <a href="http://www.eurekalert.org/pub_releases/2012-10/hasf-bsi102212.php">Heart and Stroke Foundation of Canada</a>, "just one day of eating a fat-laden breakfast sandwich ... and 'your blood vessels become unhappy.'"

  • Try This Instead: Toast With Almond Butter

    Many midlifers neglect to eat well simply because they are always on the go, according to Bonnie Taub-Dix. While it is easy to grab a breakfast sandwich or muffin when in a rush, these items are high in fat and calories. A quick, easy and healthy replacement is toast with almond butter.

  • Do Not Eat: Chunks Of Cheese

    Chunks of cheese often seem like a great addition to a boring salad. However, you will have to add more than just a few pieces to get that savory taste, overtaking the health benefits of eating a salad.

  • Try This Instead: Shredded Cheese

    You can get the consistent taste of cheese throughout your salad while using less when you trade out chunks of cheese for shredded cheese.

  • Do Not Eat: Cereal Bars

    While cereal bars are tasty and low in calories, they are often low in protein, leaving one hungry and de-energized.

  • Try This Instead: Protein Bar

    Protein bars are a quick, easy and convenient way to keep yourself energized and full throughout the day. Bonnie Taub-Dix suggests keeping protein bars in the glove compartment of your car so you can stay healthy, even while on-the-go.

  • Do Not Eat: Mayonnaise

    Mayonnaise contains a high amount of fats and oils, and just one teaspoon can contain about 90 calories (<a href="http://www.livestrong.com/article/440204-how-unhealthy-is-mayonnaise/">that's about 4.5 percent of your daily recommended caloric intake!</a>).

  • Try This Instead: Horseradish Sauce

    Horseradish sauce has "the same creamy taste of mayonnaise, hardly any calories," according to Bonnie Taub-Dix. If you're looking to cut extra fat out of your diet, you can use a mayonnaise substitute like horseradish sauce, or dilute mayo with a less fatty condiment, like mustard.

  • Do Not Eat: White Pasta

    Dinner is often our least healthy meal of the day, as many choose to eat out, or whip something together last minute, according to Bonnie Taub-Dix. An easy way to avoid the dangers of dinnertime is by cutting back on white pasta consumption. White pasta lacks fiber, vitamins and minerals. Thankfully, there are healthy, satiating white pasta alternatives.

  • Try This Instead: Whole Grain Pasta

    Whole wheat pasta is much more natural than its white pasta counterpart. It is rich in fiber, which helps control cholesterol and blood sugar, and vitamin B, which helps promote a healthy nervous system and energy <a href="http://www.livestrong.com/article/281765-what-are-the-benefits-of-whole-grain-pasta/">metabolism</a>.

  • Do Not Eat: Ice Cream Sundaes

    There is no doubt that ice cream sundaes are extremely tasty, but they are also very high in sugar, fat and lack nutrients.

  • Try This Instead: Yogurt With Warm Fruit

    A healthy desert alternative to ice cream is yogurt with warm fruit. Yogurt is high in protein and calcium, which can prevent osteoporosis, while fruit has a great natural sugar taste, and is full of anti-oxidants, vitamin C and fiber.