top of page
  • Laura Fairweather

A Mindful Thanksgiving Feast

On Thanksgiving, the average American may consume more than 4,500 calories and an astounding 229 grams of fat during the typical holiday gathering. YIKES! If you are conscious of your food choices, keep in mind the following information to reduce your portions of high calorie/fat items and know which foods are better than others to have for seconds. Remember that these are just averages and don’t always take into account added ingredients.

Please enjoy your Thanksgiving and know that knowledge is power!

Turkey - The fat and calorie content varies because white meat has less fat and fewer calories than dark meat and skin. The following is based on a 3 1/2-ounce portion of turkey which is about the size and thickness of a new deck of cards:

Breast with skin - Calories:194, Fat: 8 grams

Breast w/o skin - Calories:161, Fat: 4 grams

Wing w/skin - Calories: 238, Fat: 13 grams

Leg w/skin - Calories: 213, Fat: 11 grams

Dark meat w/skin - Calories: 232, Fat: 13 grams

Dark meat w/o skin - Calories: 192, Fat: 8 grams

Skin only - Calories: 482, Fat: 44 grams

Mashed Potatoes (plain)- Calories: 214 calories, Fat: 7 grams per cup

TIP: Forego fatty milk and skip the butter or margarine to make healthier mashed potatoes. Instead, try using non-fat milk, and add creamy texture with unflavored low-fat Greek yogurt or pureed cottage cheese -- both options contain little to no fat, but boost your potatoes' protein content.

Brown Gravy - Calories: 123, Fat: 5 grams per cup

Bread Stuffing (dry mix) - Calories: 356, Fat: 17.2 grams per cup

Sweet Potatoes - Calories: 250, Fat: 0 grams per cup

Homemade Sweet Potato Casserole - Calories: 149, Fat: 9 grams per ½ cup

Green Bean Casserole - Calories: 142, Fat: 8 grams per cup

Canned Cranberry Sauce - Calories: 110, Fat: 0 grams per ¼ cup

Jello - Calories: 70, Fat: 0 grams per ½ cup

Pumpkin Pie - Calories: 323, Fat 13 grams per 1/8th of pie

Pecan Pie - Calories: 454, Fat: 21 grams per 1/8th of pie

Sweet Potato Pie -Calories: 250, Fat: 9 grams per 1/8th of a pie

Whipped Cream – (Heavy) Calories: 52, Fat: 6 grams per tablespoon

(Pressurized) Calories: 15, Fat: 1.3 grams per 2 tablespoons

7 views0 comments


bottom of page