Did you know that the average American consumes 4,500 calories and 229 grams of fat at thanksgiving dinner, alone! That’s a lot considering the average American only needs about 2,000 calories a day. There are many temptations on Thanksgiving, but here are a few ways to help you cut back calories, and still enjoy your meal:
Appetizers
Choose raw veggies and fruit. They are low in calories and high in fiber. Helping fill you up, without all the calories. For a low calorie vegetable dip mix your favorite seasonings into plain greek yogurt or light sour cream. The Main Course
Building your plate!
-Start with the fresh vegetables, and white turkey meat. Avoid the dark meat and skin which are high in fat and calories.
-Add in starch like mashed potatoes and/or sweet potatoes and then see what else fits!
Avoid going back for seconds.
If you are still hungry, go for more vegetables first. Also, remember most likely there is dessert to follow!
Dessert
- It’s ok to have dessert, but take small portions. Cut pies into 12 or 16 pieces instead of 8. - Avoid adding ice cream to your dessert, or use low fat ice cream instead.
When Baking
-Use evaporated milk made from fat free milk instead of whole milk.
-Substitute non-fat yogurt or applesauce for oil or butter in cooking.
-Cut sugar by a ¼ (e.g. use ¾ cup instead of 1 cup)
Beverages
Beverages can be an easy way to add in calories. Water and seltzer are you best options they contain no calories and help to fill you up. Alcoholic beverages not only add calories but they increase your appetite, so you are more likely to eat more. If you are going to drink alcohol, do so in moderation. For lower calorie alcoholic beverages choose wine and use diet drinks for mixers.Hope you have a Happy Thanksgiving!!
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