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Thanksgiving Nutrition!

Stuff the bird and not yourself! According to research from the Calorie Control Council, the average American consumes more than 4,500 calories and 229 grams of fat from eating a traditional Thanksgiving dinner. The worst part is that these figures don’t include breakfast or a late evening snack.

Here’s a breakdown of the nutritional value of typical foods eaten during Thanksgiving. You can pick and choose or watch those portion sizes to keep from gaining the extra pounds.

(g = grams, mg= milligrams/ Nutrient numbers have been rounded. Source: Calorie King)

THE MEAT

Roasted Turkey breast w/o skin, 4 ounces – 152 calories, 34 g protein, 1 g fat, 94 mg cholesterol, 0 g carbohydrates, 0 g fiber.

Spiral Ham Sliced and glazed, 3 oz serving – 150 calories, 16 g protein, 7 g fat, 50 mg cholesterol, 0 g carbohydrates, 0 g fiber.

Gravies

Canned, turkey, 1 cup – 121 calories, 6 g protein, 5 g fat, 5 mg cholesterol, 12 g carbohydrate, 1 g fiber.

From Dry mix, brown, commercial, 3 Tbsp – 55 calories, 2 g protein, 2 g fat, 0 mg cholesterol, 9 g carbohydrate, 0 g fiber.

SIDE DISHES

Broccoli, steamed, 1 cup – 55 calories, 4 g protein, 1 g fat, 0 mg cholesterol, 11 g carbohydrate, 5 g fiber.

Collards, cooked, chopped drained, 1 cup – 49 calories, 4 g protein, 1 g fat, 0 mg cholesterol, 9 g carbohydrate, 5 g fiber.

Corn, Yellow Sweet, whole kernel, 1 cup – 133 calories, 4 g protein, 2 g fat, 0 mg cholesterol, 31 g carbohydrate, 3 g fiber.

Green Bean Casserole (typical recipe), ½ cup – 80 calories, 2 g protein, 5 g fat, 0 mg cholesterol, 8 g carbohydrate, 2 g fiber

Peas, green, canned, drained, 1 cup – 125 calories, 8 g protein, 1 g fat, 0 mg cholesterol, 23 g carbohydrate, 9 g fiber.

Potato, Mashed prepared  with water, milk, margarine, 1 cup – 237 calories, 4 g protein, 9 g fat, 4 mg cholesterol, 36 g carbohydrate, 3 g fiber.

Potato, Sweet, 1 medium sized, baked w/ skin – 100 calories, 2 g protein, 0 g fat, 0 mg cholesterol, 23 g carbohydrate, 4 g fiber.

Potato, Candied Sweet, 2 ½ x 2, 1 piece – 143 calories, 1 g protein, 3 g fat, 8 mg cholesterol, 29 g carbohydrate, 3 g fiber.

Rice, wild, cooked, 1 cup – 165 calories, 7 g protein, 1 g fat, 0 mg cholesterol, 35 g carbohydrate, 3 g fiber.

DESSERT

Pumpkin Pie (commercially prepared), 1/6 of a pie – 279 calories, 5 g protein, 13 g fat, 27 mg cholesterol, 36 g carbohydrate, 4 g fiber.

Pecan Pie (commercially prepared), 1/6 of a pie – 531 calories, 5 g protein, 25 g fat, 43 mg cholesterol, 76 g carbohydrate, 5 g fiber.

Heavy Whipping Cream, ½ cup – 416 calories, 2 g protein, 44 g fat, 168 mg cholesterol, 3 g carbohydrate, 0 g fiber.

Reddi Whip Cream, pressurized, 2 Tbsp – 15 calories, 0 g protein, 1 g fat, 3 mg cholesterol, 1 g carbohydrate, 0 g fiber.

MISC

Butter, 1 tablespoon – 102 calories, 0 g protein, 11 g fat, 31 mg cholesterol, 0 g carbohydrate, 0 g fiber.

Cranberry Sauce, ¼ cup whole or jellied – 104 calories, 0 g protein, 0 g fat, 0 mg cholesterol, 27 g carbohydrate, 1 g fiber.

Dinner Roll, small, plain,  1 ea.,- 77 calories, 3 g protein, 2 g fat, 1 mg cholesterol, 13 g carbohydrates, 1 g fiber. 

Soda, Cola beverage, 16 fl oz – 175 calories, 0 g protein, 0 g fat, 0 mg cholesterol, 45 g carbohydrate, 0 g fiber.

Wine, White medium, 5 oz – 121 calories, 0 g protein, 0 g fat, 0 mg cholesterol, 4 g carbohydrate, 0 g fiber.

 

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