Here’s the breakdown: 8 ounces of turkey – 480 calories . 1 cup serving mashed potatoes and gravy – 257 calories . 1 cup stuffing – 350 calories .
While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. “White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories,” says Diekman.
According to the calorie council, the average calorie intake on Thanksgiving is 4,500 calories. Wow! That’s a whole lot of turkey and stuffing. If approximately 50 percent of those Thanksgiving calories come from carbohydrates , that adds up to 563 grams of carbohydrate .
And above all, Juraschek says, that’s what Thanksgiving is about. “If [overeating] is truly just a one-time thing, then it’s okay ,” he says. “I don’t think most people should worry too much, and should really focus on enjoying the time with family.”
Thanksgiving is the official start of the holiday party season, and restrictive diets can make this time of the year grueling. But it’s also the time when most of us gain an extra 1-3 pounds that, unfortunately, tend to become permanent baggage.
Although every person’s daily caloric intake is individual, based on their personal goals and needs, nutrition experts estimate that average daily consumption at each meal should be broken down as follows: 300 to 400 calories for breakfast, and 500 to 700 calories each for lunch and dinner.
People who eat breakfast tend to have a lower risk of certain health conditions. On Thanksgiving , people may forgo breakfast or lunch to save room for a feast in the evening. But by eating a regular breakfast and lunch , you’ll likely eat less calories overall than you would if you skipped the meals, she said.
If you are eating a Thanksgiving dinner instead of lunch , have a smaller meal or snack 3-4 hours before the feast so you do not head into the meal with uncontrollable urges for everything on the table. A solid breakfast of eggs, oats, and fruit will do the trick!
Your Guide to Healthy Choices at Thanksgiving Turkey Breast. Skip the thighs—each one contains more calories than a thick slice of prime rib. Sweet Potatoes. These veggies are rich in fiber and low in calories (just 125 per half cup). Crudités and Healthy Dip. Red Wine. Gravy.
7 Simple Ways to Cut Calories From Thanksgiving Dinner Eat before the feast. If you starve yourself before Thanksgiving dinner, you’ll be more likely to overindulge on the stuffing and sweet potato casserole. Forget the fryer. Sure, deep-fried turkey is moist and flavorful. Make simple swaps. Stick to the one-half rule. Downsize your plate. Skip the booze. Dish out the leftovers.
Stress comes with the holidays. Stress is a huge trigger to overeat. Thanksgiving brings on not only the bad stressors of travel, broken routines, extra time in crowds, and the like.
5 tips for not overeating at big family get-togethers like Thanksgiving and other winter holidays Eat throughout the day. Eat regular meals before the day’s big family gathering. Focus on drinking water over alcohol. Be mindful about your plate. Slow down and enjoy your time outside the kitchen. Get up and move.
When you overindulge during the holidays , you not only gain weight, you can also overtax your digestive system as well as lose sleep and develop heartburn.