Thanksgiving is all about indulging in delicious foods, but the calorie count can quickly add up! Here’s a dish-by-dish guide to enjoy a traditional meal without going overboard:

Total Calories for a Sample Meal: 1,753 Calories

Breakdown by Dish

Turkey (White Meat with Skin, 3½ oz)
- Calories: 177
- Tips: Skip the skin to save 30 calories. Dark meat has slightly more calories (206 per serving).

Stuffing (½ Cup)
- Calories: 195
- Tips: Use low-sodium broth and add veggies like carrots or celery to reduce calories and sodium.

Candied Sweet Potatoes (4 oz)
- Calories: 187
- Tips: Opt for a plain baked sweet potato (103 calories) or roasted chunks (120 calories) to avoid added sugars.

Green Bean Casserole (½ Cup)
- Calories: 227
- Tips: Switch to green beans almondine (steamed beans with butter, almonds, and lemon juice) for a lighter option.

Mashed Potatoes (1 Cup)
- Calories: 237
- Tips: Use lower-fat milk or replace some butter with chicken broth to cut calories.

Gravy (¼ Cup)
- Calories: 25
- Tips: Make homemade gravy with turkey drippings, less salt, and skimmed fat for a healthier option.

Cranberry Sauce (¼ Cup)
- Calories: 102
- Tips: Reduce sugar in your recipe and enhance sweetness with cinnamon, cloves, and orange zest.

Cornbread (3x3-Inch Square)
- Calories: 198
- Tips: Choose one or two starches (stuffing, potatoes, or cornbread) instead of all three.

Red or White Wine (5 fl. oz)
- Calories: 125
- Tips: Stick to one glass to save calories and avoid overindulgence later.

Pumpkin Pie (1 Slice, 1?8 of a 9-Inch Pie)
- Calories: 280
- Tips: Add 2 tablespoons of whipped cream (15 calories) for a satisfying finish. Choose this over apple pie (411 calories) or pecan pie (500 calories).

Tips to Keep Your Meal Balanced

• Portion Control: Stick to standard serving sizes to avoid overeating.
• Don’t Skip Meals: Eat breakfast and lunch to prevent bingeing at dinner.
• Smart Substitutions: Use lower-calorie ingredients or tweak recipes for healthier versions.
• Enjoy Moderation: One day of indulgence is okay, as long as you return to healthy eating afterward.

By making a few mindful adjustments, you can enjoy Thanksgiving classics while keeping the calorie count under control.

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