The Fact: Calories Count
Nutritional Facts for Traditional Holiday Foods
Turkey, 4 oz= 130 calories, 5 g fat
Glazed Baked Ham, 4 oz= 140 calories, 4 g fat
Gravy, 1/4 cup= 50 calories, 2 g fat
Potatoes, mashed, 1 cup= 250 calories, 9 g fat
Sweet potatoes, mashed,1 cup= 258 calories, 1 g fat
Stuffing, 1/2 cup= 180 calories, 9 g fat
Green Bean Casserole, 3/4 cup= 160 calories, 10 g fat
Cranberry sauce, 1/4 cup= 110 calories, 0 g fat
Roll, 1 small= 120 calories, 1 g fat
Egg Nog, 1 cup= 360 calories, 20 g fat
Gingerbread cookie, 1 small= 190 calories, 3 g fat
Sugar cookie, 1 small= 165 calories, 9 g fat
Fudge, 1 oz= 140 calories, 4 g fat
Pecan Pie, 1/8th of 9 pie= 508 calories, 29 g fat
Apple Pie, 1/8th of 9 pie= 400 calories, 20 g fat
Pumpkin pie, 1/8th of 9 pie= 316 calories, 14 g fat
Here is a sample meal for 800 calories. You can adjust if you would like to eat less but this is a reasonable amount for a holiday meal.
4 oz Turkey = 130 calories
1/2 cup Mashed Potatoes = 125 calories
2 tbsp Gravy = 25 calories
1/2 cup Stuffing = 180 calories
1 small Roll = 120 calories
2 tbsp Cranberry Sauce = 60 calories
1/2 slice pumpkin pie = 160 calories
And finally, here are a few low calorie recipes to help plan your holiday meal!
Holiday Tossed Salad
6 cups romaine lettuce or mixed greens
1/2 cup fresh parsley, chopped
1/2 cup cranberries, dried or fresh chopped
1/2 cup diced fresh orange segments or canned mandarins, drained
1/4 cup red onion, chopped
2 tbsp pecans, chopped
1 tbsp olive oil
3 tbsp red wine vinegar
Toss lettuce and parsley in a large salad bowl. Top with cranberries, oranges, pecans and onions. Refrigerate until ready to serve. Toss with oil, vinegar and pepper at service time.
Serves 4. Each 2 cup serving: 92 calories, 6 g fat, 0.5 g saturated fat, 0 mg cholesterol, 15 mg sodium, 9 g carbohydrate, 2.5 g protein, 3.5 g fiber.
The Best Light Pumpkin Pie
1 cup ginger snaps (about 16 cookies)
16 oz can pumpkin
1/2 cup egg whites (about 4)
1/2 cup sugar
2 tsp pumpkin pie spice (1.25 tsp cinnamon, 1/2 tsp ginger, 1/4 tsp cloves)
12 oz can evaporated skim milk
Preheat the oven to 350°. Grind the cookies in a food processor. Lightly spray a 9" glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the bottom of the pan evenly. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust and bake until knife inserted in center comes out clean, about 45 minutes. Store in the refrigerator. Allow to cool and slice in 8 wedges. Optional: serve each wedge with fat free whipped cream.
Serves 8. Each slice: 165 calories, 1.5 g fat, .5 g saturated fat, 1.5 mg cholesterol, 170 mg sodium, 32 g carbohydrate, 2 g fiber and 6 g protein.
Pecan Rice Stuffing
1 cup chopped onion
1 cup sliced mushrooms
1 cup brown rice, uncooked
1 tsp canola oil
2 cups chicken broth
1 small tart red apple, cored & chopped
3 Tbsp chopped pecans
1 tsp poultry seasoning
Preheat oven to 350 degrees. Meanwhile, heat a large Dutch oven or ovenproof pan over medium high heat. Add the oil and sauté the onions and mushrooms until they are golden, about 3 minutes. Add the remainder of the ingredients, bring to a boil, cover and bake in the oven until the rice has absorbed the liquid, about 30 minutes. Remove from oven, allow to stand for about 5 minutes and then fluff with a fork. Serve hot.
Serves 6. Each 3/4 cup serving: 185 calories, 5 g fat, 0.5 saturated fat, 8 mg cholesterol, 84 mg sodium, 31 g carbohydrates, 2 g dietary fiber and 6 g protein.
Emily Fonnesbeck RD, CD
Thanksgiving is right around the corner and many of you may be a bit nervous about overeating. I have a few tips for you that I hope will help!
First of all, you should be aware that the average holiday dinner alone can have about 3,000 calories and most people will also munch away another 1,500 from appetizers and drinks before the meal even starts. Combined, that will be about 4,500 calories, which is more than 2 1/4 times the average daily calorie intake and almost 3 1/2 times the fat. In fact, the average person may eat enough fat in one holiday meal to equal three sticks of butter! Here are a few tips to help you stay a bit more on track.
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