Nutrition Corner
Staying Healthy at Thanksgiving
By Michelle Davis, RD, Bariatric Dietitian
Thanksgiving is a time to be thankful for family and friends, but oftentimes it also means tables full of food that may be tempting for you to eat. It may be right around the corner, but don’t let this holiday discourage you while on your weight loss journey.
To help you prepare for the gobbles, here are some shocking calorie statistics for classic dishes often found on the Thanksgiving table along with some food tips and tricks for the big day.
Did you know?
4 oz. of
- Dark meat turkey, with the skin, has 250 calories and 13 grams of fat
- White meat turkey, without the skin, has only 155 calories and 1 gram of fat!
1 cup of
- Mashed potatoes = 250 calories
- Candied sweet potatoes = 400 calories
- Cornbread stuffing = 500 calories
1 slice of
- Pumpkin pie = 320 calories
- Apple pie = 420 calories
- Pecan pie = 520 calories
Plan ahead and stay on track this holiday season without depriving yourself.
- Start out your day with a crisp fall walk with family or friends.
- Don’t go to Thanksgiving dinner hungry. We usually consume more food when we are hungry. Make sure to have a sensible breakfast and lunch on Thanksgiving Day to avoid overeating at dinner.
- Keep serving dishes in a different room so you are not tempted to grab for seconds.
- Survey the dinner table before filling your plate. Pick a couple of dishes you want to treat yourself with and fill the rest of your dish with vegetables and lean protein, like skinless white meat turkey. Skip out on the dishes you can live without for a guilt-free meal.
- Host the Thanksgiving meal to have control over what dishes are being served. Otherwise, bring your own healthy dishes so you know there will be options for you to fill your plate. See below for some thanksgiving favorite recipes made over for a happy and healthy holiday.
Recipes for a Lighter Thanksgiving
Sources
Above content provided by Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.
Posted October 2011
