posted by:knoxmom55

Men’s Health editor and Eat This, Not That book author David Zinczenko says more food is consumed in the United States on Thanksgiving Day than on any other day of the year. Here are his recommendations for calorie-cutting on “Turkey Day”:

Eat This Not That Dinner Turkey breast, 6 oz. 2/3 cup mashed potatoes 1/3 cup turkey gravy 1 dinner roll 1 cup green bean casserole ¼ cup homemade cranberry sauce 731 calories, 61 g protein, 85 g carbohydrates, 20 g fat (11 g saturated), 1,240 sodium.

Dark meat turkey, 6 oz. 1 cup stuffing 2/3 cup sweet potatoes with marshmallow topping 1/2 cup corn 1 sliced jellied cranberry sauce 1,279 calories, 62 g protein, 159 g carbohydrates, 48 g fat (22 g saturated), 1,890 sodium Dessert 1 medium slice pumpkin pie with low-fat whipped cream 335 calories, 15 g fat (6.5 g saturated), 42 g carbohydrates 1 small piece pecan pie 450 calories, 21 g fat (4 g saturated), 65 g carbohydrates.

Though most Americans are likely to gain three to seven pounds during the holiday season, anyone trying to eliminate or limit such family traditions as turkey, stuffing, candied sweet potatoes, casserole and pie on Thanksgiving is bound to be banned from the dinner table.

Hence, rather than starting a revolution in the kitchen to save yourself from putting on extra pounds, why not quietly change things up a bit? Considering that the average traditional Thanksgiving meal packs approximately 3,000 calories, for good health it’s well worth introducing new flavors, substituting ingredients and replacing some dishes—say a 180-calorie slice of pumpkin pie for the calorie-rich 480-calorie slice of pecan pie. You’ll keep the family peace and weight scale happy. 

Survival Tips for a Healthier Thanksgiving Dinner:

• Skipping breakfast and lunch is a sure recipe for overeating at the Thanksgiving table.

• Our bodies aren’t meant to handle 2,000-3,000 calories all at once and will store excess calories as fat.

• Better to eat smaller amounts and drink lots of water throughout the day and really enjoy a healthful dinner.

• Control your portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group: If you like turkey and ham, fit a little of both in one circle.

• If you’re worried about the food choices, bring your own low-calorie dish or veggie tray to family gatherings.

• Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour at your local gym to burn calories before the big Thanksgiving meal.

• Plan a family event that involves physical activity—a pick-up game of basketball, a snowball fight, a long brisk walk outdoors or a family bike ride—before, during or after the big meal.

• Be mindful of your alcohol intake: Mixed drinks tend to have high amount of concentrated sugar and quickly add empty calories. One glass of wine may be reasonable, but remember alcohol contains about 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein.