Breaking Down Thanksgiving Dinner for Therapy Professionals

It's that time of the year when we want to try out delicious recipes and prepare a fabulous meal but what about your diet? As therapy professionals, sticking to a proper diet plan is important for good health and well-being. Don't let this holiday season ruin your health.

Most people consume between 3,000-4,000 calories at the table during Thanksgiving dinner, which does not include the prior breakfast and lunch. You need to burn 3,500 calories for every pound of fat, so there’s little wonder why the holidays can mean extra packaging around the middle.

Here is a breakdown of Thanksgiving meal calories (note that these are modest serving sizes):

Food		Calories	Calories from Fat
Crackers, one handful		106	40
Dip, ¼ cup		134	105
Olives, 10 medium		40	30
Turkey, breast, one slice		80	20
Turkey, dark meat, one slice		160	54
Mashed potatoes, one cup		230	80
Turkey Gravy, ½ cup		94	60
Stuffing, ½ cup		150	66
Cranberry Sauce, ½ cup		220	2
Candied yams, ½ cup		145	30
Green bean casserole, ½ cup		75	27
White roll		120	16
Butter, 1 pat		35	35
Pumpkin Pie, one slice		316	130
Pecan Pie, one slice		503	244
Whipped topping, one scoop		119	83
Coffee with cream and sugar		72	30
Wine, one glass		150
Beer, one bottle		150

Here are some tips to navigate your way to a lower calorie feast:

• Choose white meat over dark.
   
• Eat a hearty and healthy breakfast the day of Thanksgiving, such as oatmeal with nuts and blueberries to prevent overeating.
   
• Stay clear of the crackers and breads.
   
• Load up on vegetables.
   
• Stick with firsts and avoid seconds.
   
• Eat slowly and enjoy every bite.
   
• Serve light on the gravy.
   
• If possible, eat freshly steamed green beans instead of the casserole version.
   
• Stay away from the turkey skin.

Therapy professionals, you've worked hard and deserve a wonderful Thanksgiving meal. This year, make a few healthy changes so that you can enjoy every bite without the worry of gaining weight!

If you have a specific fitness question for Alice, she can be contacted at .

About the Author: Alice Burron is an affiliate spokesperson and highly successful personal trainer for the American Council on Exercise. She earned a master’s in physical education with an emphasis in exercise physiology from the University of Wyoming and is a leading national fitness and wellness program expert.  

Click here to learn more on Alice Burron.

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