By Kristen Plank
University of
Georgia
Kelly Bryant, a University of Georgia Cooperative Extension nutrition specialist, offers many ways to cut calories in a turkey dinner.
“You don’t have to go ‘cold turkey’ on your favorite holiday foods,” Bryant said. “The holidays are a time to celebrate, and food is a part of that. Enjoy your favorite holiday treats. But look for ways to do so wisely and in moderation.”
The first tips require just a little willpower to save half the calories during dinner.
“When eating turkey, choose white meat instead of dark meat, which has more calories,” Bryant said. Choose half a cup of cornbread dressing instead of a full cup. Or bake sweet potatoes and then add a little brown sugar and cinnamon instead of making a casserole.
“Gravy can also add a lot of fat and calories to your meal, so beware of that,” she said. Refrigerate the gravy and skim the fat off before reheating and serving.
The bulk of the meal itself isn’t the only thing Bryant considers. Desserts and drinks play a big role in the number of calories.
Bryant said drinks should supplement the meal and not be a thirst quencher. “One cup of eggnog is about 350 calories,” she said. Instead, choose low-fat versions of drinks, and be careful with alcohol, which can be loaded with calories.
A Cornell University study reveals a physical way to reduce the amount people serve themselves. In the study, some participants were given 17-ounce bowls and others 34-ounce bowls for ice cream. Those with the larger bowls ate 31 percent more ice cream. The same study compared spoon sizes and found that helpings increased by nearly 15 percent with a larger spoon.
“You’re going to put a lot less on a smaller plate, and you can always go back if you do decide you want more,” Bryant said.
When it comes to copious calories and fat, however, the dinner’s finale of pie and ice cream wins hands down. A slice of pecan pie can have 500 calories. That’s one-fourth of your daily allowance in a 2,000-calorie diet.
“Before you eat dessert, try asking yourself: ‘Do I really want this because I love it or because it’s here?’” she said.
Half the battle is mental, but this war can be easily won through a little preparation, Bryant said. It takes making good choices and eating wisely and in moderation.
Look at calories for the day, she said, in terms of shopping and spending money. “I like to think of it this way because it can really put things in perspective,” she said. Eat only as many calories as you can afford in a day.
Say you do eat more than you should and the guilt is as thick as grandma’s gravy. “Most people are sluggish after eating such a large, high-carbohydrate meal,” Bryant said. “Instead of sitting around, make it a family tradition to take a walk after your food settles. You’ll feel much better about yourself.”
Some final tips for healthful holiday eating:
* Don’t serve food on the dinner table. Instead, make a buffet in the kitchen.
* Eat a small, healthy breakfast and lunch the day of the big meal so you aren’t famished by dinnertime.
* Offer healthy choices at holiday parties, such as fruit and vegetable trays and low-fat dips.
“The holidays are not a time to set weight-loss goals, since it’s a high-temptation time,” Bryant said. “Instead, try to maintain your weight and leave the weight loss until after the holidays.”
