STRESS FREE AND HEALTHY HOLIDAYS. Is that possible?. The reality!. Americans consume over 675 million pounds of turkey on Thanksgiving Day! The average American will consume more than 4,500 calories and 230 grams of fat on Thanksgiving Day alone. ( 3,500 calories = 1 lb of fat )
Is that possible?
Fruit purée: Substitute an equal amount of fruit purée(e.g., applesauce) for oil in cake, brownie, bread or muffin mix.
Sugar substitute: Replacing just one cup of sugar with a sugar substitute, like Splenda, in your pies and other baked goods will save over 750 calories.
Egg whites or egg substitutes: Replacing eggs in cooking & baking with an egg substitute will save you 60 calories and 238 mg of cholesterol.
Skim milk: Cooking with skim milk, instead of whole or 2% milk, can save you up to 70 calories.
Mayonnaise vs. Reduced fat sour cream: One cup of low-fat sour cream will provide all the flavor and texture of mayonnaise for 1,300 calories and 150 grams of fat less.
One tablespoon of gravy made from turkey drippings can contain up to 70 calories, one ladle as much as 800! The same goes for creamy dips, salad dressings and cheese sauces. Use high-calorie items sparingly or substitute with lower-calorie items like yogurt or cottage cheese dips, tomato salsa, or vinaigrette dressings.
Turkey, dark meat w/ skin
(3.5 oz.) 221
Duck, with skin (3.5 oz.) 337
Stuffing, plain (1 cup) 296
Potato, mashed (1 cup) w/ 1/3
cup gravy 217
Yams, candied (3.5 oz.) 168
Cornbread (1 piece) 200
Turkey, light meat w/o skin
(3.5 oz.) 157
Ham, smoked (3.5 oz.) 175
Rice, plain (1 cup) 120
Potato, baked (1 small) w/ 1 tsp. margarine 130
Carrots, cooked (1 cup) 45
French Bread (1 slice) 80