How to enjoy a guilt-free Thanksgiving dinner

Who isn’t looking forward to all the great food there is to eat on Thanksgiving?  In our family, we have some great cooks and they love to cook up a storm and they bring lots of different main dishes, side dishes and desserts.   How can you enjoy all those Thanksgiving goodies without feeling guilty?  Last year I provided some tips on how you can enjoy the Thanksgiving feast and all those leftovers without ending up gaining weight over the long weekend.  Not exactly an easy thing to do but some of these tips may help you stave off groaning when you get on the scale after the Thanksgiving break.  No, I am not recommending dieting – who wants to skimp on all the good food?   And Thanksgiving is a day not to be on a diet but a day we can enjoy every bite but not gain a lot as a result.  How can you make some slight modifications in your Thanksgiving feast and still enjoy a tasty meal? What are some suggestions for enjoying all the food but not tip the scales days later?

                                                             Credit to Williams Sonoma.  

Consumer Reports wrote an article:  “Good to the Last Gobble” in which they outlined how many calories Americans eat at the Thanksgiving feast.  They cite the Calorie Control Council (who knew there was such a Council?) that says we consume 4,500 calories or more at our Thanksgiving feast.  That is a lot of calories for one meal, especially since our daily calorie intake should be between 1600 – 2000 for adult women and 2000 – 2400 for adult men.  (If you are active, you can take in more calories during the day.  Check out the chart at “Estimated Calorie Requirements”).  Consumer Reports suggest a meal with all the sides and dessert racks up about 1700 calories.  How did all these calories add up in their Thanksgiving feast?

Food	Calories
Sweet potatoes, candied 4 ounces	187
Green Bean Casserole ½ cup	227
Cranberry Sauce ¼ cup	102
Turkey 3.5 ounces, white meat	177
Stuffing ½ cup	195
Mashed potatoes 1 cup	237
Gravy  ¼ c.	25
Cornbread 3x3 inch piece	198
Pumpkin pie 1/8 of 9 inch	280
Red wine 5 ounces	125
Total Calories	1753

Can you can enjoy the typical Thanksgiving meal with everything and still keep the calories well under the 4500 some people feast on?   Yes.  At our house, we modify recipes to be a little less in calories but not less in taste.  My husband makes the pumpkin pie from scratch.  He uses Low fat 2% Evaporated milk in place of whole evaporated milk.  He cuts the sugar slightly from the recommended ¾ cup to ½ cup.  No cuts in the spices or other ingredients and the pie is quite tasty.  Actually, everyone comments as to how good his pumpkin pie tastes.  Maybe because the taste is not all sugar and the pumpkin flavor comes through.  He also makes the cranberry sauce from fresh cranberries.  When making his cranberry sauce, he cuts the sugar from the 1 cup recommended amount to ¾ cup.  A little tangier but the taste of the cranberries is even better.  I make a sweet potato casserole with a recipe from Southern Living.  I alter the recipe slightly reducing the butter a bit (but using real butter) and cutting back some on the sugar.  No cuts though on the marshmallows or crusty Corn Flake topping.  My daughter makes an awesome pecan pie with a recipe from Cooking Light.  Some oatmeal is used for thickening and it cuts back on some of the corn syrup.  The pie is delicious – not low calorie but less calories than it would have with each serving providing about 311 calories.  A good thing since a slice of the traditional pecan pie with whipped cream can be 739 calories.  

Use 2% milk in pumpkin pie to cut some fat calories but not the taste.

Some other suggestions to enjoy your day, eat all the delicious food, but not tip the scales for days afterward: 

• Don’t skip meals before the big dinner. A nutritionist notes, that restricting food and skipping meals may lead one to overeat at the Thanksgiving meal. I eat a lighter lunch so I have room for afternoon appetizers and then the big Thanksgiving meal.
• Taste everything – but watch how much – try smaller servings of some entries
• Save room for seconds – yes, if there is a food you really like, take a small 1^st serving, then enjoy a second serving if you like
• Exercise – Thanksgiving morning go for a walk or enjoy some type of exercise.  Then after you eat – walk again or be sure to add in some exercise Friday morning. (See:  How to control blood sugar levels by walking)
• Skip foods you don’t really like – no reason to add in a lot of calories for a food you don’t really enjoy
• Do other things beside eating – some families go for a family walk after the meal, some families put a puzzle together or play a board game
• Clear the table – put away the food and pack a lot of leftovers for guests to take with them (less leftovers for you to indulge in later)

Try some substitutions and other suggestions:

• Instead of mashed potatoes served roasted baby potatoes
• Cranberry sauce – use as a relish not a main dish, and cut back a little on the sugar as noted above
• Eat breakfast – don’t skip meals on Thanksgiving Day or you may find yourself snacking all day long
• Don’t forget the water – stay hydrated
• Pete Thomas of the Biggest Loser recommends:  “You probably won’t lose weight during the holidays, but with careful planning you can avoid gaining weight.”  
• Eat those veggies – usually lower in calories and vegetables fill you up

The main advice on Thanksgiving – Enjoy Every BITE, enjoy it all and enjoy the day!  Happy Thanksgiving!

Oatmeal Pecan Pie (modified)   

• Pillsbury refrigerator dough or 1 frozen 9” pie crust
• 1 cup packed dark brown sugar
• 1 cup light corn syrup
• 2/3 cup regular oats
• ½ cup chopped pecans
• 2 Tablespoons butter, melted
• 1 teaspoon vanilla extract
• ¼ teaspoon salt
• 2 large eggs, lightly beaten
• 2 large egg whites, lightly beaten

Directions

1. Heat oven to 325 degrees.
2. Combine brown sugar and remaining ingredients.  Stir well with a whisk.  Pour into the pie crust.  Baked at 325 degrees for 50 minutes or until center is set.  Cool completely on a wire rack.
3. Hints:  if using Pillsbury refrigerator dough, spray the pie dish with cooking spray before putting in the dough.  My daughter blind bakes this crust before adding the ingredients.  If using the frozen pie crust, just add the ingredients before baking.  My daughter recommends the Marie Callender’s pastry pie shells. Note, this pie freezes well and is easy to thaw to enjoy later. 

Nutrition Facts

Per serving:  311 calories from fat 33%, fat, 11.3 g, (saturated fat 3.5 g, poly fat 2.6 g), protein 3.2 g, carbohydrates 51.4 g, fiber 1 g, cholesterol 42 mg, iron 0.8 mg, sodium 181 mg, calcium 30 mg. 

Sources:  article, calorie intake, chart, calories, pecan pie, pie , other suggestions, nutritionist , How to control blood sugar levels by walking , substitutions, suggestions , recommends: Image sources:  thanksgiving , milk , Oatmeal pecan pie