It’s no secret that traditional Thanksgiving food (we’re talking apps, dinner, and dessert) packs a whopping plateful of calories, sodium, and fat. But when we learned precisely how much, let’s just say our turkey feathers were a bit ruffled: The Calorie Control Council estimates that your average American consumes 4,500 calories and 229 grams of fat at a Thanksgiving food ! The 6 worst Thanksgiving food foreigners think are listed below
We don’t want rain on your turkey parade (hey, we’re big fans of stuffing and pie, too), but we thought the least we could do is trot out a few of our best tips for keeping the calorie and fat count more in line with a sensible splurge than a linebacker’s last meal. Here, six Thanksgiving favorites that should have you running for the hills. Plus, a smart swap that even Aunt Lois would approve of!
1- A real turkey with Canned cranberry sauce
A single slice of canned cranberry sauce has 22 grams of sugar. That’s more sugar than you find in two Reese’s peanut butter cups!
The smart swap:
REAL Cranberries. These tart and tasty little critters are hands-down terrific because they’re super low in sugar and loaded with disease-fighting antioxidants. You could even try a cranberry puree for a delicious and sweet topping with no added sugars.
2- A real turkey with Apple pie
This festive dessert packs 411 calories, 37 grams of sugar, and 19 grams of artery-clogging fat per slice. Not to mention the mondo serving of refined carbs thanks to the flaky double crust. Top that baby with a scoop of ice cream, and you’re looking at another 150 calories and 8 grams of fat!
The smart swap:
Eat just a sliver of apple pie and skip the ice cream. Or, if pumpkin pie pleases your palate, opt for a slice of this savory dessert instead. You’ll eat 95 fewer calories and 5 less grams of fat by going for the pumpkin. Go for a sliver of pumpkin pie, and you save close to 200 calories and 10 grams of fat!
3- A real turkey with Dinner rolls
The standard buttered dinner roll is a staple at many holiday meals. But most store-bought rolls contain refined carbohydrates, little to no fiber, and a high amount of saturated fat from the added butter. Same goes for cornbread, which is a nutritional dud and likely packs even more calories, fat and sodium than a dinner roll.
The smart swap:
Bake or buy a 100% whole grain loaf for your guests to share instead.
4- A real turkey with Stuffing
Don’t let that whole-grain hue and speckles of veggies fool you into thinking that you can pile it onto your plate. Traditional Thanksgiving stuffing is typically loaded with refined carbohydrates, saturated fats from turkey drippings or butter, and high-fat sausage.
The smart swap:
Eat the stuffing! But limit your serving to about ½ cup (about the size of small snowball). And consider smart stuffing: One made with whole-grain bread, and vegetable or chicken stock versus butter or turkey drippings.
5- A real turkey: Fried turkey
When you opt to fry your holiday bird, it soaks up tons of added fat, driving up both the calories and unhealthy saturated fat content. In just a four ounce serving, you’ll take in an extra 10 grams of fat and an additional 50 calories when you choose fried turkey over white meat.
The smart swap:
Prepare your turkey the old-fashioned way by baking or roasting it for a leaner, healthier holiday meal.
6- A real turkey with creamed spinach
But spinach is a veggie! True, but when cream enters the picture, you’re looking at least 5 grams of unhealthy saturated fat and about 180 calories per one-cup serving (depending on whether it’s boxed or homemade).
The smart swap:
Fresh veggies! Don’t underestimate the rich, savory deliciousness of roasted butternut squash, cauliflower, or Brussels spouts. Or steam some French green beans, sauté in a tiny bit of olive oil, and top with roasted slivered almonds. Yum! and Twitter!
