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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