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Published on November 24, 2014

thanksgiving meal

Don’t Supersize This Holiday Season!

Here comes the holiday season! For many of us, it starts with Thanksgiving and carries on through the New Year. It includes special and traditional foods that are different than what we typically include in our regular meal plans.

Holiday weight gain, not to mention heartburn, sluggishness and other maladies associated with overindulgence in food and drink, can be avoided. On Thanksgiving Day, the average American adult likely eats between 2000 to 3500 calories at the Thanksgiving dinner ALONE. Most people typically consume between 1600 to 2400 calories in just a typical day!

So how can we ward off the dreaded holiday gain? But more importantly, how can we eat our favorite foods, not feel deprived and guilty, and still partake in the traditions that we hold so dear?

With a few tweaks to the traditional recipes, your holiday meal can actually be quite healthy. Allow yourself a taste of everything, watch your portion sizes and remember moderation is the key.

The following are some examples of how to “tweak” a traditional Thanksgiving dinner to “right-size” your intake instead of “super-sizing” it.

How to Save Calories on Your Thanksgiving Holiday Meal

Menu Item BEFORE Calories

Turkey, with skin, 6 oz.

Mashed potatoes, milk, butter, 1 cup

Stuffing, 1 cup

Gravy, ¼ cup

Green bean casserole, 2/3 cup

Cranberry orange relish, ½ cup

Sweet potatoes, candied, ¾ cup

Dinner roll, medium, 2 oz.

Butter, 1 Tbsp.

Lefse, 2 rounds, 1 Tbsp. butter, 1 Tbsp. sugar

Pumpkin pie, 1/8 of 9” pie

Whipped cream, ¼ cup

Wine, 7 oz.

300

220

360

100

90

245

240

160

135

340

315

100

150

Total 2755


Menu Item AFTER Calories

Turkey, breast w/out skin, 3 oz.

Mashed potatoes, milk, butter, ½ cup

Stuffing, ½ cup

Gravy, fat free, ¼ cup

Green beans, ½ cup

Cranberry sauce, sugar free, ½ cup

Sweet potato, baked, ½ cup

Dinner roll, small, 1 oz.

Butter, 1 tsp.

Lefse, 1 round, 1 tsp. butter, 1 tsp. sugar

Pumpkin pie, 1/16 of 9” pie

Light whipped topping, ¼ cup

Wine, 3.5 oz.

130

110

180

25

25

45

80

80

45

140

158

40

75

Total 1133

Moderation and portion control really are the keys to healthy eating all through the year. May you have a safe, healthy and wonderful Thanksgiving holiday!

Live Better. Live Balanced. Avera.

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