Thanksgiving Day calorie counts

Thanksgiving Day is probably the one day of the year we give ourselves permission to really over eat. Then we feel overstuffed and miserable and guilty. This year before you fill your plate, I want to ask you to stop and think how this article will help you make wiser decisions Thursday.
Thanksgiving Day is indeed one of the hardest days for healthy eating habits. According to the Calorie Control Council, the average person will consume 4500 calories and 229 grams of fat on Thanksgiving Day. Use this list to help you know approximate calories of the foods you may be fixing. While these are general estimates that do not take your Grandma’s recipe into account.

Main Course
Roasted Turkey
Serving Size: 1 cup chopped or diced
Calories: 238
Cornbread Stuffing
Serving Size: 1/2 cup
Calories: 179
Mashed Potatoes
Serving Size: 1 cup
Calories: 237
Cranberry Sauce
Serving Size: 1/2” thick slice
Calories: 86
Dinner Rolls
Serving Size: 1 roll
Calories: 76
Gravy
Serving Size: 1/2 cup
Calories: 100

Side Dishes
Green Bean Casserole
Serving Size: Approximately 8 oz.
Calories: 90
Sweet Potato Casserole
Serving Size: About 1/2 cup
Calories: 287
Corn Pudding
Serving Size: 1 cup
Calories: 328
Macaroni and Cheese
Serving Size: Approximately 1 cup
Calories: 207
Collard Greens
Serving Size: 1 cup chopped
Calories: 49
Glazed Carrots
Serving Size: Approximately 3/4 cup
Calories: 115
Vegetable Rice Pilaf
Serving Size: Approximately ½ cup
Calories: 198

Desserts
Pumpkin Pie
Serving Size: 1/8 of a 9” pie
Calories: 316
Sweet Potato Pie
Serving Size: 1/8 of a 9” pie
Calories: 340
Pecan Pie
Serving Size: 1/8 of a 9” pie
Calories: 503
Pound Cake
Serving Size: 1/10 of standard round cake
Calories: 116
Bread Pudding
Serving Size: Approximately 1/2 cup
Calories: 232

If you partake in just one serving of all the foods listed above, you’re looking at almost 3600 calories. You might just consider making fewer dishes. So you really need mashed potatoes, sweet potatoes, dressing, corn pudding, and macaroni and cheese? Would you consider steamed broccoli and carrots instead of both broccoli casserole and glazed carrots? Do you really need three pies and two cakes? If I have a choice of five, I have to taste all five. If there is only one pie and one cake then I’ll only have a piece of two deserts.
Another way to cut down on calories is to alter the recipe by cutting fat up to half of what the recipe call for. For sugar, do not reduce the sugar in the recipe more than 1/4 or 1/3 of the called for amount. Sugar provides structure, browning and other factors to having a successful baked product. Try egg substitute or two egg whites lower in fat and cholesterol in place of whole eggs.
For other suggestions for substitutions consult your favorite cookbook or call one of the national 800 numbers or hot lines. The Extension Office is open Monday-Friday 8 a.m. to 4:30 p.m., except Nov. 22 and 23 for the Thanksgiving holiday.