Thanksgiving is a wonderful holiday but it is still just 1 MEAL.
No reason to eat everything in sight. You can do a couple of things to prepare.
- Wake up and Exercise
Get it out of the way!! Walk, do a lift, or family fun fitness workout together. Stay active!
2. Fast for a couple of hours so that you have more calories for your larger meal!
Have a good meal for breakfast and a shake before you go to your turkey day lunch or dinner!!
3. Enjoy protein first and fill your plate with 1/3 of your plate with protein
Have small amounts of rich casseroles and such.
4. Have dessert after walking 15-20 mins and GET the family involved. Be the leader…
Enjoy your fellowship!
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
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
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
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
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
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
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
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
Microwave and top with Oikos Greek triple zero