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Surviving the Feast

Nutrition Matters : November 13, 2007

Turkey Day

It’s that time of year again to stuff ourselves so full we can hardly breath and we have to loosen our pants. All because it’s “only” once a year! Let’s take a look of what we are actually consuming calorie wise.

Does your thanksgiving dinner sound something like this?

8 ounces of white and dark meat turkey.........480 calories
1 cup mashed potatoes with butter...................300 calories
1 cup stuffing.......................................... .............600 calories
3 to 4 ladles of gravy.........................................300 calories
3/4 cup candied sweet potatoes........................300 calories
1/2 cup cranberries....................................... .....200 calories
1 roll with butter............................................ .....180 calories
1 piece of pumpkin pie with whipped cream...255 calories
1 glass of wine or cider......................................150 calories
Total: 2765 calories

You will need to walk 28.3 miles, 45.64 kilometers, or 56600 steps, assuming you cover one mile in 2,000 steps.

How do we approach this day? We have to think of it as any other day. It is not a day to pig out. Do the scan of what is offered and cut back on some of your portion sizes.

Here’s an example of how it could look like:

3 oz turkey……………………………………………………………..107 calories
1-2 tbs gravy…………………………………………………………..8-16 calories
½ cup stuffing………………………………………………………..177 calories
1 slice canned cranberry……………………………………….86 calories
1 whole baked sweet potato………………………………..103 calories
½ cup green beans………………………………………………….60 calories
5 oz glass wine…………………………………………………………120 calories
1 slice pumpkin pie………………………………………………….180 calories
Total: 849 calories

You will need to walk 8.35 miles, 13.46 kilometers, or 16700 steps, assuming you cover one mile in 2,000 steps.

Thanksgiving Plan of Action:

1. Eat a light healthy breakfast.
2. Exercise for at least 30 minutes – Go for a walk
3. After arriving at dinner site – assess the food situation.
4. Make your choices before sitting down to eat.
5. Drink water
6. Have a Happy Thanksgiving!


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