Trim Your Tail Feathers

Are you preparing for a delicious, relaxing celebration with your family and friends this Thanksgiving? Here are a few ideas on how to trim your calories, so you aren’t dragging your tail feathers during the weeks that follow.

Tread Lightly on Traditional

Calories

Healthier Option

Calories

2 oz cheese (10 dice) + 2 oz summer sausage & crackers

630

4 oz shrimp (deck of cards) + cocktail sauce, veggies and light dip

290

6 oz dark meat turkey with skin

350

6 oz skinless white meat turkey

230

1 cup scalloped potatoes

390

1 cup sweet potatoes with cinnamon & light margarine

150

½ cup green bean casserole

200

½ cup green bean almondine

80

1 slice pecan pie

700

1 slice pumpkin pie

420

1 glass wine

150

Water or skim milk

90

½ cup stuffing

300

Skip altogether or go lightly

 

¼ cup gravy

180

Skip altogether or go lightly

 

1 roll with margarine

180

Skip altogether or go lightly

 

¼ cup cranberry sauce

200

Skip altogether or go lightly

 

That’s a hefty 3,280 for the traditional side and a well-earned 1,200 for healthier options.
It’s no wonder that the average person will gain a few pounds over the next several holidays. As an athlete, you can afford to go down the middle road, knowing that you will compensate by ramping up the intensity or duration of your workouts next week. In addition here are a few other nutrition tips to keep in mind this Thanksgiving:

  • The average Turkey Trot will burn up an additional 300-450 calories
  • Don’t skip breakfast after the race.  Meal skippers tend to binge eat at subsequent meals and their food choices are more calorie dense, nutrient weak
  • Cover ½ your plate with fruits, vegetables, making it colorful for an array of nutrients
  • Drink plenty of water with and between meals.
  • Don’t let alcohol lead you into a mindless eating while catching up with family and friends or watching football games
  • It takes 20 minutes for your stomach to signal your brain that you’ve had enough so savor the flavor and eat slowly.

This is not a race to the finish line, it’s a time to give thanks!



Categories: Nutrition & Wellness, Sports Nutrition

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2 replies

Trackbacks

  1. 2010 in review « E2dietitian's Blog
  2. The Bird is Stuffed! « E2dietitian's Blog

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