Holiday Eating and Macro Tracking

Holiday Planning – Traditional Thanksgiving Dinner Macros 2020

Thanksgiving is 1 meal and a lot of fun.

Don’t miss out on the opportunity to have fellowship with your family and friends this Thanksgiving. Please remember we are flexible dieters. Make sure that you plan ahead so that you can enjoy your Thanksgiving meal no matter where you’re at.

If you’re traveling just make sure that you have a decent meal before you go to your Thanksgiving meal.

For best results, try to have a good amount of protein in your breakfast and your snack before Thanksgiving dinner. This way you will not over eat on your meal with your family and friends.

Also, remember to stay active, don’t skip your training sessions. Go for a walk after dinner and make sure that you ask your family to join you. Being proactive at the holidays doesn’t only benefit you and can also benefit others.

Water should also be in the forefront as you may have some spirits (alcohol). Remember not to skimp on your normal water intake, if you’ll be drinking you will need the extra hydration and you’ll definitely feel better than next day.

Keep everything the same if you can and meal space having protein and some fiber as a snack before you feast!

Don’t show up hungry!!

Macro trackers- Pre log the day before Thanksgiving! Input everything that you would like to have for that delicious meal into your MyFitnessPal database.

There is a good chance that you can have small pieces of pie, treats and still enjoy traditional turkey, mashed potatoes and gravy.

Remember, this is just one meal but it can impact the next full week of your success if you starve.

One other quick tip for being your very best at the holiday season is to make sure that you get good sleep. Good sleep will ensure that you make better decisions because your cortisol will be well managed, hunger hormones will be managed and you’ll feel better energy. When we don’t get good sleep, or sometimes we make poor decisions based off of that factor.

Estimates for Planning ahead this Holiday not to fail.

Again: These are estimated so if you can use your scale do so, if not use this as a reference!

By: Kelli Michelle Gubrud

M.S. Nutrition Science

FNS,SNS,CPT

Thanksgiving Dinner Traditional Foods / Estimated macros and quantities:

Thanksgiving turkey and substitutes:

Turkey breast 1 ounce portion 9 P / .5 F / 2 C if oven roasted ( packaged ) preserved

Omit if fresh breast / No carbs

Brown Turkey and Legs 1 ounce portion 10 p / 4 fat and has zero carbohydrates.

Thanks giving ham Costco brand 2 ounces

1 g of carbs, 3 g of fat and 10 protein for 2 ounces

Roast Angus beef 2 ounce portion

12 g of protein, 0 – carbohydrate and 4.5 g of fat

Roast pork loin 3 ounce portion

0 carbohydrates, 12.5 g of fat and 23 protein

 

Stuffings:

Apple cranberry pecan stuffing

5 g of fat, 53 carbohydrates and 6 g protein

Classic bread stuffing

26 g of carbs 10 g of fat in 5 g of protein per 1/2 cup cooked approximately 125 g cooked

Corn bread stuffing 4 ounces portion

4 g of protein, 10 g of fat and 25 g of carbohydrates

Cranberry stuffing low-fat version stovetop

One serving cooked, 1 /2 cup

20 g of carbs, 1 g of fat and 0 g of protein

Sausage cranberry stuffing

One cup portion

50 g of carbs, 29 g of fat and 29 g of protein

 

Cranberry sauces

Whole cranberry sauce from a can .20 c ocean spray

25 g of carbs zero fat and zero protein

Whole cranberry jellied cranberry sauce 1/2 cup 36 g of carbs

Jellied cranberry sauce without the whole cranberries 1/2 cup 28 g of carbs

 

Gravy

Traditional turkey gravy 1 fluid ounce

3 g carbs, 1 g of fat and .5 P

Canned gravy .5 cup

3.5 g of carbs, 3.5 g of fat and 1 protein

Turkey sausage gravy 1 cup serving

7 g of fat, 15 g of carbs and 20 g of protein

 

Potato

Rosemary potatoes .5 or 1/2 a cup

18.5 carbohydrates, 3 g of fat / 2.5 g P

Yellow for white mashed potatoes traditional style. 1/2 cup serving

2 g protein, 4 1/2 g of fat and 16 g of carbs

This is with butter and whole milk estimated.

Garlic mashed potatoes 1/2 cup

20 g of carbs, 5 g of fat and 2 g of protein

Traditional Homestyle mashed potatoes without gravy extra heavy cream 1/2 cup serving

22 g of carbohydrates, 6.5 g of fat and 2 g of protein

 

Veggies

Roasted veggies on average 1/2 cup cooked

2.5 g of fat, 5 g of carbohydrates /1 g protein

Roasted yellow squash 1/2 cup cooked

2.4 g of fat, 3.6 g of carbohydrates and 1 g protein

Green beans 1 c with butter

Est 7 g c / 3 f / 2 p

Green beans with Bacon 1 c est

7 c / 2.25 F / 2 P

Cream corn 125 g

14 g of carbs zero fat zero protein

Regular corn cooked 1 serving

25-30 g carbs 2 p / 0 F

Small corn on cob also applies

Rudy’s or restaurant cream corn

32 g of carbs, 19 fat / 6 protein

 

Mac n Cheese Home Made

175 g cooked or 3/4 -1 c cooked if eyeballing

42 C /17 F /15 p aprox 3/4 cup cooked

KFC brand mac and cheese

70 -90 Grams

47 g of carbs, 3 g of fat and 9 protein

 

Dinner Rolls

Wheat traditional dinner roll 18 g of carbs, 1 g of fat and 4 g of protein

White – Dinner roll 26 g of carbs, 1.5 g of fat and 4 g of protein

Sweet classic Gen dinner roll

15 g of carbs, 4 g of fat and 2 g of protein

 

Pies —- watch it— log it and be honest!!!

These are aprox for 1 slice average slices are SMALL not large! Any pie that is purchased from a restaurant will be “double the fat “ carbs and protein will be the same or very close.

Pumpkin pie 36 carbs 10 to 12 g of fat and 4 -5 protein

Pecan Pie 80 g carbs /20 f /5 protein

Peach pie 27 g of carbs 9 g of fat in 1.5 g of protein

Cherry Pie 30 g of carbs 8.5 g of fat and 1 g protein

Apple pie 32 carbs, 9 g of fat and 1 g of protein

Alternate healthy desert apple

1/2 of a baked apple with 1 tablespoon ready whip cinnamon and 1/2 cup of halo top vanilla bean ice cream

32 g of carbs 1 1/2 g of fat and 6 g of protein

Alternate pumpkin pie recipe – 100 g pumpkin

100 g egg whites stevia 3 packs

Cinnamon

Microwave and top with Oikos Greek triple zero

 

Don’t miss the holidays BE present!

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