You've probably read that the average person gains weight over the holidays. While this suggestion is true for most, statistics claiming that people gain 5-10 lbs. are overestimated. New studies show that on average, weight gain during the 6 week period from Thanksgiving to New Years is only 0.37 kg- less than 1 pound. However, weight gain was greater in individuals who were overweight or obese, and averaged closer to 5 pounds (1).
So should you fret about gaining weight on Thanksgiving? The main thing to keep in mind it's only one day. You have the entire Holiday season to indulge a bit, so there no need to stuff yourself like it's your last meal. Even though the average Thanksgiving meal can contain close 3,000 calories, here are a few tips on how to enjoy your turkey and not overboard.
- Choose white meat over dark meat
- 4-oz. light meat turkey contains ~ 153 calories & 1.4 g fat
- The same amount of dark meat contains ~206 calories & 8 g fat
- Also, choose meat from the breast rather than the back or legs
- Fill up on non-starchy vegetables
- Kind of a no-brainer, but these side items are high in nutrition and low in calories
- Non-starchy vegetables include:
- green beans, tomatoes, mushrooms, onions, peppers, spinach, carrots, summer squash, and broccoli. Basically anything besides potatoes, corn, & peas
- Limit Mashed Potatoes & Starchy side servings
- Think of 1/2 cup being the size of a baseball & a full cup about the size of you fist
- Go easy on the stuffing! Just 1/2 cup has about 180 calories
- Limit alcohol intake
- Remember that liquid calories still count
- 5 oz. wine ~ 120 calories
- 12 oz. beer~ 150 calories
- 12 oz. light beer ~ 100 calories
- 4 oz. mimosa ~ 80 calories
- Save room for dessert!
- If you love sweets, don't deprive yourself- but remember just a small slice of pie packs a lot of calories so choose wisely
- Pecan Pie ~ 452 calories, 21 g fat
- Pumpkin Pie ~230 calories, 10 g fat
- Apple Pie ~277 calories, 13 g fat
- Lemon Meringue~ 303 calories, 10 g fat
- Get Moving
- Get a game of touch football going with you family or head out for a post-thanksgiving walk.
- Likely, you're not going burn off your entire meal, but getting out of the house and getting in some exercise allows you to take a break from the feasting and bond with family members in a different way
More Tips for on How to Have a Healthy Thanksgiving
- Learn how to budget your Thanksgiving calories
- Want to know about how exercise off your Thanksgiving meal? Check out this Thanksgiving Meal Calculator
1) Roberts, S. & Mayer, J. (2000). Holiday weight gain: fact or fiction? Nutrition Reviews, 58(12), 378-379.
*Nutritional Information taken from www.calorieking.com
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