Thanksgiving Dinner: Ways to make it healthier!

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Did you know that the average Thanksgiving meal contains more calories in one meal  than you need for the entire day? Maybe even more than your calorie needs for 2 days! Here is a breakdown of what your Thanksgiving meal may look like:

Dinner	Calories	Fat	Protein	Carb	Fiber	Sugar	Sodium
Turkey – 6 oz	364	17	49	0	0	0	119
Dressing/Stuffing – 1 cup	380	18	6	50	2	2	1140
Roll - 1	120	3.5	3	20	1	0	200
Sweet Potato Casserole – 1 cup	470	21	4.5	65	6	22	258
Green Bean Casserole – ½ cup	80	3	3	11	2	2	440
Cranberry Sauce – 1 cup	412	0	0	108	3	105	80
Pecan Pie – 1 slice	500	22	3	62	1	33	570
Pumpkin Pie – 1 slice	350	23	4	34	2	22	300
Total*	2676	107.5	72.5	350	17	186	3107

*Note: this does not include condiments such as butter that can increase your calorie intake by an additional 200-300 calories
As the diagram indicates, the meal is high in calories, fat, and sodium. And even though the portion sizes are too big, this chart does not take into account that second trip you may make to the food or the frequent grazing back and forth to the kitchen.

Here are some tips for avoiding the holiday food “trap”:
-Once you are finished eating, put the food away. Place in storage containers and put in the refrigerator. You are less likely to keep eating if it is out of sight. Putting the food away will also make you have to “work” for it by getting it out and heating it up which could make you think twice about getting another serving.
-Use smaller plates. This will give you the illusion that your plate is full and you have larger portions.
-If you want multiple desserts, make a mini sample plate. Do not get a whole piece of each pie but rather a small sample.
-Change up your traditional recipes. Use applesauce or plain yogurt in place of oil or butter when baking. Switch out the whole milk and half & half with low-fat milk.
-Bake your turkey rather than frying it. This will significantly decrease the fat that is added to the turkey.
-Avoid tasting while you cook. Little bites here and there add up!
-Don’t drink your calories. Beware of tea, soda, eggnog, and alcoholic beverages that contain a lot of extra calories.
-Go for a walk with family and friends after the meal. This will get you up and moving while burning a few additional calories.
-Bring your own healthy dish to a party and share. This is a good opportunity to make that recipe you have been wanting to try and it may surprise you how many people love your healthier dish.
-Be realistic with your nutrition and health goals revolving around the holidays. Have a friend or family member help keep you accountable and be mindful of your goals.  Enjoy the holidays and have fun. The holidays are meant to be enjoyable so have a fun, healthy holiday!
Stephanie Bailey, Dietetic Intern, University of Memphis
BIOMechaniks: Train the Mind and the Body will follow