Healthy Thanksgiving: A 550-Calorie Dinner

November 25, 2013

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550-Calorie Thanksgiving DinnerGobble, gobble. According to the Calorie Control Council, the average American consumes 4,500 calories on Thanksgiving. The gluttonous holiday can spell trouble for your medical weight loss plan, but it doesn’t have to get out of control. You can have a happy, healthy Thanksgiving and enjoy the holiday’s signature flavors in close to 550 calories, dessert included!

Turkey, 3.5 ounces light meat, sans skin
161 calories, 4 grams of fat, 29 grams of protein

If you stick to light meat without the skin, you barely do any damage. Light meat is leaner than dark meat, so you avoid unnecessary fat. By skipping the skin you cut the saturated fat in half. Keep the portion to the size of your palm, and your meal is on the right track!

Mashed Potatoes, ½ cup
107 calories

Your Thanksgiving plate would look empty without mashed potatoes, and you won’t carb load your plate by giving yourself a smaller portion. Keep it skinny by going light on the margarine and milk.

Roasted winter veggies
50 calories

Squash, carrots, turnips, broccoli, and cauliflower are delicious additions to your 550-calorie Thanksgiving plate. Fill up on veggies first, so you won’t have as much room for the higher-calorie foods. Get creative in the kitchen with the prep process. Toss with your favorite spices and throw your veggies in the oven until they are cooked to your liking.

Cranberry sauce
86 calories

Cranberry sauce can be a part of a healthy Thanksgiving meal, but it’s packed with sugar. A small, one-serving taste will satisfy your craving without putting you in a food coma later in the night.

Pumpkin Pie, Crustless
170 calories

Complete your meal with a sweet holiday staple. Pumpkin pie has fewer calories than other indulgences and packs a heftier nutritional punch. Pumpkin is rich in vitamins, minerals, and antioxidants, but translates well as a dessert. Skip the crust to complete a healthy Thanksgiving meal in about 550 calories.

TOTAL CALORIES IN MEAL: 574 calories
By skipping the alcohol and avoiding going to the buffet for seconds, you get a delicious meal in line with your medical weight loss plan. Remember, the holidays are not all about food; they’re about spending quality time with your family. Keep this at the forefront of your mind, and sticking to your weight loss plan will be simple.

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