Gobble! Gobble! An Anatomy of the Meal Itself

Ever wonder how a typical Thanksgiving dinner adds up? You may be in for a bit of a surprise actually. When including appetizers, entrées, dessert, and drinks, the meal below comes in at just over 3,700 calories and 176g of fat (a normal dinner for someone who’s aiming to lose weight should be in the 350-500 calorie range).
Quantity Calories Fat (g)
Crackers 5 80 0
Cheese 6 Small Cubes 210 18
Nuts 1 Handful (1/2 Cup) 400 35
Crudites & Dip 6 Pieces 171 16
Wine 8 oz (2 glasses) 190 0
Turkey 8 oz white and dark meat (skinless) 365 9
Gravy 1/4 Cup 62 4
Stuffing 1 Cup 356 18
Mashed Potatoes 1 Cup 222 8
Cranberry Sauce 1/2 Cup 200 0
Candied Sweet Potatoes 6 oz 335 9
Green Bean Casserole 6 oz 165 10
Dinner Role Medium Size 160 3
Butter 1 pat 36 4
Pumpkin Pie 1/6 of an 8" pie 230 10
Pecan Pie 1/6 of an 8" pie 452 21
Vanilla Ice Cream 1/2 cup 161 11
TOTAL 3,795 176
So what now? Those of you that see me regularly know that my program is about smart eating – not starvation. Trying to lose weight does not necessarily mean that you can no longer enjoy eating. I’ve listed a few calorie cutting strategies below. If you would like more thanksgiving survival tips and you are a nu-train client – survival guides are available upon request. BEFORE DINNER
  • Try to limit the amount of cheese you eat and avoid nuts if you can
  • Choose one or two healthy hors d'oeuvres instead of sampling them all. I suggest crudités, bruschetta, or shrimp cocktail as good options.
  • Limit yourself to one alcoholic drink for the night, and always choose wine over a mixed cocktail.
  • Choose skinless white turkey meat only
  • If you can’t do without gravy altogether, just use a little bit on the side rather than pouring directly on top of your turkey
  • Skip the bread, you’re already getting plenty of starch from other things
  • Remember that you don’t have to try everything. If you must, make sure to take small portions.
  • NO SECONDS! Especially for desserts.
  • Eat slowly and savor your food.



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