Baystate Health print this page
 

You Choose: Thanksgiving Overload or Healthier Feast

November 27, 2013
 

A typical Thanksgiving meal can add up to anywhere from an over tummy-filling 2,500 calories to even a whopping 4,500 calories, or what Time magazine says is equal to 7 Burger King Whoppers. And, we’re talking some 229 grams of fat alone. All of this when the average daily caloric intake should be around 2,000 calories (more or less depending on body height, weight, age, gender, etc.).

 

Kathleen Roberts RD, LDN, a clinical dietitian in Food and Nutrition Services at Baystate Medical Center, has created a look at a typical Thanksgiving “Overload” weighing in at 2,205 calories and a Healthier Feast with just 945 calories, cutting the calories in half and the salt intake (sodium) by 1/5.

 

Thanksgiving Overload

                                                            Calories                                  Sodium (mg)

8 oz dark meat turkey with skin             400                                          75

½ cup cranberry sauce –jellied               200                                          70

½ cup gravy                                            40                                            579

4.5 oz green bean casserole                  100                                          515

Sweet potato casserole                          320                                          300

1 cup bread stuffing                                354                                          1086

1 serving mashed potato with gravy      120                                          530

Apple Pie (1 piece)                                  296                                          332

3 glasses red wine                                 375                                         

 

Total                                                       2205                                        3487 (mg)

 

Healthier Option for Thanksgiving

                                                               Calories                                  Sodium

4 oz white meat turkey                             178                                          72

1/8 cup gravy                                            10                                            144

¼ cup whole cranberry sauce                   100                                          135

4 oz potato and sweet potato roasted     123                                          36

½ Tbsp olive oil                                          60

1 cup roasted Brussels sprouts                 38                                            22

½ Tbsp olive oil                                          60

1.5 cups fresh fruit salad                           100     

1/3 cup Apple Crisp – dessert                    151                                          329

1 glass red wine                                        125

 

Total                                                           945                                          738                 

 

 
Back