It’s that time again!

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thanksgiving

Yes it’s almost that time again – Thanksgiving Dinner – probably the one day of the year when people eat the most. We do not have to fall into that same old habit of eating til we bust a gut.

Here are some tips to help us survive Thanksgiving Dinner!!!

Eat in moderation – allow yourself a treat but make your portions smaller. You can enjoy your meal without blowing your healthy eating plan and without stuffing yourself. You will feel better the rest of the day if you don’t overeat during dinner.

*Turkey
(about 3 oz or the size of a deck of cards) 107 calories

Go for skinless breast over thigh; dark meat is higher in saturated fat and calories.

*Ham

Baked ham is an excellent source of lean protein. It’s also rich in B vitamins, such as thiamin, niacin, and B12, which help convert food to energy, boost mood, enhance the nervous system, and improve digestive and muscle function.
Serving size: 3 oz

Nutrition facts: 122 calories

*Gravy
(1-2 tablespoons) 8-16 calories

Use a soup spoon instead of the spout of that 1950 gravy boat to serve yourself: you’ll use less. Or skip it all together!!!

*Stuffing
(1/2 cup) 177 calories

If you have the option, choose regular-bread stuffing over cornbread.

*Cranberry Sauce
(1 slice canned) 86 calories

A slice should be half an inch—about the thickness of your cell phone.

*Sweet Potato
(1 whole, baked, skin on) 103 calories

Do your best to pass if the sweet potatoes are candied or in casseroles which can pack as much as 300 calories per cup.

*Mashed Potatoes

Mashed potatoes are most often mixed with a large amount of high calorie, high fat, and artery-clogging butter, cream, and milk.
Serving size: 1/2 cup
Nutrition facts: 116 calories

*Green Bean Casserole

Not only is green bean casserole made with fatty cream and whole milk, it’s also topped with deep-fried onion rings. A cup of green bean casserole has three times the calories and fat as plain green beans. For the healthier version, try our Lemon Panko Green Bean recipe.
Serving size: 1 cup
Nutrition facts: 142 calories

*Applesauce
(1/2 cup unsweetened) 97 calories

Just because it has fruit in its name doesn’t mean it’s a free-for-all.

*Pumpkin Pie
(1 slice) 316 calories

As far as desserts go, it’s a far better choice than pecan. Hold the whipped cream!

*If you are in the South!!! Collard Greens

This Southern favorite is an excellent source of vitamin A, C, and K, folate, manganese, and fiber. A single serving has 10 percent of the daily recommendation for iron (a great option for vegetarians).
Serving size: 1 cup

*Wine

A single glass of red wine contains heart-healthy compounds, known as reservatrol, that prevent damage to blood vessels, reduce clot formations, and regulate bad cholesterol.

Serving size: 5 oz
Nutrition facts: 125 calories

For more great tips, join us! https://www.facebook.com/groups/livehealthywithpatty

 

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