Did you know that most Americans consume 3,000 calories or more in just one meal on Thanksgiving and then remain sedentary for most of the day?
For example, a serving of both dark and white turkey with gravy weighs in at 490 calories. One of the main reasons we may eat so much is because we fail to eat in anticipation of the big meal. You will however be less likely to overindulge in the carbohydrate and fat laden stuffing and mashed potatoes if you fill up your belly with a healthy breakfast or snack before the big meal. Think twice before going for seconds on the sides with both sweet potatoes and mashed potatoes containing 150 calories per ½ cup. Stuffing is about 180 calories for a ½ cup minus the extra gravy.
Pick something unique about the meal that will be your “treat of the day” and stay away from pre-dinner h’ordeuvres such as crackers and cheese which are typically not a seasonal food. Pick your favorite pie or only have a ¼ piece of each. Pumpkin pie is about 180 calories a slice, so that would be the best choice. Apple pie and pecan pie are at least a whopping 450 calories per slice. If you dollop on that whipped cream, you better add another 75 calories. Scooping on that ice cream will add another 145 calories.
It is important to not only implement exercise that day and the day after, but to not let Thanksgiving be the kickoff to a holiday season of unhealthy eating. Below are some examples of Healthy Holiday Leftover Dishes for breakfast, lunch and dinner from my original recipes.
Breakfast
THE TEXAS TURKEY SCRAMBLER
• 3 ounces lean turkey
• ½ cup egg substitute or two eggs
• ½ cup red and green bell peppers
• ¼ Cup green onions
• ¼ cup salsa
• 1/8 cup sharp cheddar cheese
• Olive Oil
In a nonstick frying pan brown lean turkey, peppers and onions. Mix in salsa and then fold in egg mixture. Sprinkle with cheese and cover until egg is cooked through.
Lunch
-CHUNKY TURKEY TOMATO SOUP
• 1 small Vidalia onion chopped
• ¼ cup of sliced portobella
• 5 ounces of diced cooked turkey breast
• 1 tsp. of olive oil
• ½ clove of garlic minced
• (1) 16 oz. can of low sodium vegetable broth
• (1) 8 oz. can of crushed tomatoes
Mix the onion, mushrooms, turkey, oil, and garlic in a large pot. Cook for about 2 minutes. Add the vegetable broth and crushed tomatoes. Cover and simmer for about 30 minutes. Serves 2
Dinner
- TURKEY DAY SALAD
• 6 Oz. of Turkey Meat
• 1 celery stalk diced
• ¼ cup of dried cranberries
• ¼ cup of slivered almonds
• ¼ Cup of lowfat plainYogurt
• 1 Cup of Mixed Greens
FOR DRESSING
• 1 tbsp. of White Wine Vinegar
• ¼ Cup of Greek or Plain Yogurt
• 1 tsp. of dill seasoning
• Salt and Pepper to taste
Place all ingredients in bowl for salad. In a separate bowl mix together dressing mixture. Toss dressing mixture in with salad mixture.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé, where she runs her personal training business, Fitness Answer, LLC.