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Home » Lose Weight Fast » Your Guide to Perfect Portion Sizes for 10 Thanksgiving Dishes – Healthline

Share on PinterestKnowing the difference between serving size and portion size can help keep you from overeating during the holidays. Getty Images

Thanksgiving is notorious for being a holiday when many of us overindulge in our favorite fatty and sugary comfort foods.

Which, if its just one day, isnt all that bad, noted Shereen Jegtvig, a nutritionist at the University of Bridgeport in Connecticut.

However, she points out that often, the problem is that Thanksgiving is just the beginning of the holiday feeding frenzy.

In fact, a 2016 study reported that the average Americans weight increases by 0.2 percent over Thanksgiving and 0.4 percent over Christmas. The study further noted that the average person gains about 1 pound each holiday season.

While this may not seem like much, researchers say we often dont lose this gain after the holidays, leading to creeping weight gain.

It doesnt have to be this way, though. By keeping an eye on portion sizes and choosing healthier options, we can enjoy our Thanksgiving meal without the worry of potential weight gain.

Regarding portion sizes, Jegtvig points out that serving size and portion size arent necessarily the same thing.

The serving size is a fixed amount for example, 1/2 cup thats used to calculate the number of calories in a particular item.

The portion size, however, is how much you choose to eat of that item.

So, the portion size might be equivalent to several servings, depending how much you choose to eat.

Eating healthier, then, is about making better choices in how we prepare foods as well as eating portion sizes that are appropriate for our personal nutritional needs.

Jegtvig suggests that the serving size is often a good starting point in judging whats a healthy portion size.

The following information can be used as a guide to help you select healthy portion sizes for several popular Thanksgiving dishes, but your individual needs will vary.

Unless otherwise stated, calorie ranges are estimated based upon data from the Department of Agriculture.

Serving size: 3 ounces

Calories: 120 to 165

Healthier options: Turkey is good. Its a great source of protein without being high in saturated fats, Jegtvig said.

Preparation method does matter, however.

Deep-frying turkey will add more fat and calories. Leaving the skin on will also add to the count. The cut selected matters too.

Your best choice? Roasted breast meat with the skin removed.

Serving size: 1/2 cup

Calories: 110 to 200

Healthier options: Jegtvig advises that adding more vegetables to your stuffing is a good way to make your meal more healthy.

So, with a dish like stuffing, you could add more vegetables to your recipe while going lighter on bread, meat, and added fat.

Serving size: 1/2 cup

Calories: 210 to 240

Healthier options: Use fat-free milk and low-sodium chicken broth instead of whole milk and butter.

Sharon Palmer, a registered dietitian and nutritionist, suggests you could also try adding carrots or celery to the mashed potatoes to lighten them.

Olive oil is also a healthier alternative to butter.

Serving size: 1/4 cup

Calories: 15 to 35

Healthier options: When preparing your gravy, keep in mind that the pan drippings are full of fat (56 grams per cup of gravy). Refrigerate first, and remove the solidified drippings before preparing your gravy.

Jegtvig suggests that you should watch your intake of gravy since its so fatty. Keep your portion small.

Serving size: 1/2 cup

Calories: 89 to 240

Healthier options: According to Campbells, you can substitute Campbells Healthy Request Condensed Cream of Mushroom Soup for their regular soup. Use 1 percent milk instead of whole. Substitute 2 tablespoons and 1 cup french fried onions for 1 can of french fried onions.

These changes will greatly reduce the fat and calories compared with the original recipe. You may also use reduced-sodium soy sauce if youre concerned about your sodium intake.

Jegtvig recommends that you could go with something like green beans with almonds and lemon juice instead of a high calorie casserole for an even healthier option.

Serving size: 1/2 cup

Calories: 225 to 290

Healthier options: Substitute low fat milk and cheese in your recipe. Use whole wheat pasta to boost fiber.

Palmer suggests using butternut squash, carrots, or peas to mix in more veggies and lighten up the recipe.

Serving size: 1/2 cup

Calories: 105 to 225

Healthier options: On their own, sweet potatoes are actually a very healthy option.

The key is to go easy on what you add to them. When you add in marshmallow, brown sugar, and butter, this adds significantly to your intake of calories, fat, and sugar.

Cut down on the sweeteners and marshmallows and add fruit, such as dried apricots or peaches, to offer natural sweetness. Also, cut down on the margarine or butter, Palmer said.

Serving size: 1/4 cup

Calories: 110 to 160

Healthier options: Cranberries themselves are very healthy. Theyre low in sugar and carbohydrates while also being high in nutrients and fiber.

When prepared as cranberry sauce, however, they become very high in added sugar. The key to a healthier preparation is to add sweetness by using fruit or a non-sugar sweetener, such as stevia.

Palmer suggests you could also make a fresh cranberry relish, which is very flavorful but with less sugar.

Serving size: 1 roll

Calories: 210 to 270

Healthier options: When it comes to bread, your best option is whole grain breads. Whole grain contains vital nutrients that get stripped out of processed grains. Theyre also higher in fiber.

Palmer suggests keeping the size of rolls small.

Serving size: 1 slice

Calories: 290 to 375

Healthier options: Dr. Michael Greger suggests making such substitutions as pitted dates to eliminate added sugar and whole wheat pie crust for its added nutrition and fiber.

Tofu can substitute eggs and milk to reduce saturated fat and cholesterol, too.

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Your Guide to Perfect Portion Sizes for 10 Thanksgiving Dishes - Healthline

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Home » Lose Weight Fast » Your Guide to Perfect Portion Sizes for 10 Thanksgiving Dishes – Healthline