Thanksgiving Survival Guide: Calorie-Cutting Strategies

It's hard to believe, but Thanksgiving - along with the threat of holiday weight gain - is just around the corner. On average, people gain one to two pounds between Thanksgiving and New Year's Day. While this may seem minimal, studies show this weight gain stays put. After 10 years, this can add up to 10 to 20 extra pounds.

So how can you get ahead and keep those holiday pounds at bay? Start by educating yourself about foods and their calorie content. Most people underestimate their portions as well as their daily calorie intake. Here is the lowdown on some typical Thanksgiving fare, along with savvy strategies for reducing calories.

Holiday savvy for drinks:

Drinks	Calories
1 glass (4 to 5 oz.) of wine	120
1 cider or sparkling juice (8 oz.)	120
1 mixed drink	250
1 cup egg nog	350

• Stick to one drink if you must have alcohol.
• Try water with fresh squeezed lemon or lime, wine spritzers or seltzer mixed with a small amount of juice.
• Save calories on mixed drinks by combining the alcohol with seltzer and lemon or lime instead of juice or soda.

Holiday savvy for snacks:

Snacks	Calories
1 cracker with 1/2 oz. cheese	75
1 tablespoon dip for chips	75
1 oz. tortilla or potato chips (10 to 15 chips)	150
1/2 cup mixed nuts	400

• Serve colorful raw vegetables; offer to bring the crudites or a fruit platter if you are the guest.
• Make or bring a low-fat dip.
• Balance your day - skip the chips or nuts if you want to enjoy a small dessert.
• Have a reasonable breakfast and light lunch. Starving yourself beforehand will only make you ravenous when the appetizers arrive.

Holiday savvy for your main course:

Main Course	Calories
6 oz. white meat turkey	265
6 oz. dark meat turkey, with skin	370
1/2 cup stuffing	180
1/4 cup gravy	75
1/2 cup cranberry sauce	190
3/4 cup mashed potatoes	200
1/2 cup green bean casserole	225
1/2 cup sautéed green beans	50
3/4 cup candied sweet potato	365
1 6 oz. baked sweet potato	150
1 dinner roll	120
1 pat butter	50

• Fill up on fresh vegetables and juicy turkey. No skin!
• For higher-calorie foods, take only a small portion. Eat slowly and enjoy every bite.
• Choose a baked sweet potato. It has less than half the calories of candied sweets.
• Sample only what you absolutely love. Leave the rest.
• Skip the dinner roll. You can have bread anytime! This cuts out the temptation of butter, too.

Holiday savvy for dessert:

Dessert	Calories
1/2 cup fresh fruit salad	60
1/2 cup ice cream	150-300
1 piece pumpkin pie (1/8 of a 9-inch pie)	180
1 piece apple pie (1/8 of a 9-inch pie)	420
1 piece pecan pie (1/8 of a 9-inch pie)	480

• Choose one or two of your favorites, and take small sample pieces.
• Leave behind most of the crust. This is where the bulk of the calories are found.
• Fill up on fruit.

Thanksgiving is a time to be grateful and count your blessings. To help take the focus off the food, concentrate on the meaning of the holiday, the atmosphere and your friends and family. Better to savor that than a big piece of pecan pie.

Related Articles De-fatting Thanksgiving Survivor's Guide to the "Eating Season" Stuff the Bird, Not Yourself Green Beans with Garlic Honey Glazed Carrots

External Sources Yanovski J, Yanovski S, Sovik K, Nguyen T, O'Neil, P, Sebring N. A prospective study of holiday weight gain. New England Journal of Medicine. 2000;342:861-867. United States Department of Agriculture. Nutrient Data Laboratory. Accessed October 17, 2007.

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