Thanksgiving Feasting: See What a Difference a Few Choices Can Make
Published: 11/23/2018
See what a difference a few choices can make!
The average American consumes 4,800 calories on Thanksgiving! Here's how to enjoy your feast and save about 2700 calories.
- Only use jam on toast, no butter
- Eat whole fruit not juice
- Use low-fat milk instead of cream
- Knowing you are going to feast, eat a light breakfast
- Instead of potato chips eat pretzels and a small amount
- Instead of regular dip eat low-fat dip
- Drink smaller portions of caloric beverages like egg nog or champagne
- Instead of crackers and cheese eat raw veggies and salsa
- Eat rolls without butter
- Make low-fat recipes for things like stuffing and gravy
- Eat steamed veggies without butter
- Choose acorn squash instead of butter and sugar laden sweet potato casserole
- Choose pumpkin pie instead of pecan which has more calories
- Choose fruit instead of pie
- Drink skim milk instead of 2% or whole
Thanksgiving feasting, breakfast to midnight | |||
Menu I | Menu 2 (low-fat) | ||
BREAKFAST | |||
I cup orange juice | 110 | 12 sections of fresh orange | 110 |
2 slices toast | 135 | 2 slices whole wheat toast | 135 |
1 tbsp butter | 100 | 1 tbsp jam | 55 |
1 tbsp jam | 55 | 1 cup coffee with low-fat milk | 15 |
2 eggs, scrambled in butter | 220 | ||
1 cup coffee with cream | 35 | ||
Total | 655 | 315 | |
APPETIZERS | |||
10 potato chips | 105 | 5 pretzels | 120 |
with creamy dip | 120 | with low-fat yogurt dip | 35 |
5 crackers with cheese | 175 | raw vegetables with salsa | 40 |
1 cup egg nog | 340 | 1/2 cup egg nog | 170 |
Total | 740 | 365 | |
THANKSGIVING DINNER | |||
8 oz champagne | 170 | 4 oz champagne | 85 |
6 oz turkey, white & dark meat, with skin | 345 | 6 oz turkey, white meat, no skin | 230 |
1/4 cup gravy | 30 | 1/4 cup low-fat gravy | 20 |
1 cup standard stuffing | 500 | 1 cup low-fat stuffing | 125 |
2 candied sweet potatoes | 285 | 1 cup acorn squash | 115 |
1 cup buttered steamed green beans | 70 | I cup steamed green beans | 35 |
2 rolls, buttered | 240 | 2 rolls | 170 |
1/4 cup canned cranberry sauce | 105 | 1/4 cup low-sugar cranberry sauce | 85 |
1 slice pecan pie, with whipped cream | 520 | I slice pumpkin pie | 175 |
Total | 2,265 | 1,040 | |
SNACK | |||
turkey sandwich, with mayo, cranberry sauce, standard stuffing | 585 | turkey sandwich with low-fat stuffing, cranberry sauce, gravy | 345 |
1 slice pecan pie | 495 | 1 slice melon | 45 |
1 cup whole milk | 150 | 1 cup skim milk | 85 |
Total | 1,230 | 475 | |
DAY'S TOTAL % calories from fat | 4,890 44% | 2,195 11% |
Categories: Food Weight Management
Tags: #healthyhabits
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