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
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