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Active Expert: Gale Bernhardt

1 Post tagged with the 3000 tag

Thanksgiving is a great holiday to celebrate with friends and family. Most athletes want to enjoy the holiday and not be obsessed with food choices and deprivation. With portion control and eliminating a few high-fat choices, you can have your Thanksgiving pie and eat it too.

Thanksgiving Dinner

 

Item

Size

Calories

Glass of white wine - 2

5 ounces each (100 calories)

200

Cheese

2 ounces (1 oz. equivalent to roughly one sandwich slice of cheeze)

226

Crackers

7 whole grain, reduced-fat crackers

120

Greek Olives

Five Olives

80

 

 

 

Mixed salad

Medium plate of mixed greens - 2 cups

10

Dressing

2 level tablespoons blue cheese

150

Turkey

4 ounces breast meat

118

 

4 ounces dark meat

212

Mashed potatoes

1 cup

237

Gravy

1/2 cup

60

Stuffing

1/2 cup

190

Green bean casserole

2/3 cup

110

Candied sweet potatoes

4 ounces

240

Cranberry sauce

1/2 cup

220

Dinner roll

1 roll

100

Butter

1/2 level tablespoon

51

Pumpkin Pie

1/6 of an 8-inch pie

229

Pecan Pie

1/8 of a 9-inch pie

456

Whipped cream

4 level tablespoons

60

 

 

 

 

 

 

 

Total

3069

 

 

 

 

 

 

Thanksgiving Dinner - Portion Control and Wise Choices

 

Item

Size

Calories

Glass of white wine - 1

5 ounces each (100 calories)

100

Fresh veggies

Mixed variety about 1 cup

50

Crackers

Skip the crackers

 

Greek Olives

Five Olives

80

 

 

 

Mixed salad

Medium plate of mixed greens - 2 cups

10

Dressing

1 level tablespoons blue cheese

75

Turkey

2 ounces breast meat

59

 

2 ounces dark meat

106

Mashed potatoes

1/2 cup

119

Gravy

1/4 cup

30

Stuffing

1/2 cup

190

Green bean casserole

1/3 cup

55

Candied sweet potatoes

2 ounces

120

Cranberry sauce

1/2 cup

220

Dinner roll

Skip the roll

 

Butter

1/2 level tablespoon

51

Pumpkin Pie

1/6 of an 8-inch pie

229

Pecan Pie

Skip this and have just one piece of pie

 

Whipped cream

2 level tablespoons

30

 

 

 

 

 

 

 

Total

1524

Calorie content for the foods came from a number of sources and were not the highest or lowest calorie choices. By changing preparation methods you can, of course, influence the numbers up or down.

Most of all, have a great holiday and enjoy your good health.

 

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