Nutritionists reveal their favorite tips on how to cut calories from Thanksgiving dishes.

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Thanksgiving is all four F holidays: family, friends, football, and feast.

We look forward to digging into all the trimmed turkey dinners, including mashed potatoes, cranberry sauce, green beans and pies.

But all these dishes that can contain sodium, fat and sugar are totaled.

According to the Calorie Management Council, the average American consumes just over 3,000 calories a day in Turkey.

So how do you enjoy your meal on Black Friday without feeling full?

DailyMail.com talked to five nutritionists and provided tips and tricks on how to cook your favorite dishes in a healthy way.

Five nutritionists provided advice on how to reduce calories and fat while eating a delicious Thanksgiving meal.

Have lighter meat than white meat or turkey breast

When it comes to the centerpiece of Thanksgiving meals, nutritionists recommend choosing light meat or turkey breast.

“When people are trying to save calories and fat, the way to go is turkey breasts,” Lisie Lacatos of New York’s Nutrition Twins told the DailyMail.com.

She explained that 3 ounces of turkey breast has 140 calories and 0.6 grams of fat, while skinned turkey legs have 190 calories and 10 grams of fat.

In addition, lean turkey contains proteins that help rebuild muscle and contain good (HDL) cholesterol, which helps defeat bad (LDL) cholesterol.

But that doesn’t mean you have to avoid the skin altogether.

According to Lacatos, 3 ounces of turkey breast with skin is 160 calories and 6 grams of fat.

“So maybe you enjoy it a little more and limit something else.”

Tammy Lakatos Shames from Nutrition Twins also recommends using 2 tablespoons or cranberries for gravy sauce.

“What we’re letting our clients do is add cranberries on top and make them. [the meat]It’s moist and only 43 calories compared to the gravy’s 150 calories, “she told the DailyMail.com.

“So you save a lot of calories and it’s delicious.”

Turkeys are lean and rich in protein, so choose white meat instead of black meat.

Turkeys are lean and rich in protein, so choose white meat instead of black meat.

Turkeys are lean and rich in protein, so choose white meat instead of black meat.

Use chicken stock or vegetable stock for mashed potatoes

Potatoes are healthy vegetables in their own right and are an excellent source of vitamin B6, vitamin C, fiber and potassium.

However, changing potatoes to mashed potatoes made from butter, milk, and cream loses most of their nutritional value.

One cup of homemade mashed potatoes has 240 calories and 9 grams of fat.

Lara Metz of Lara Metz Nutrition recommends replacing butter and cream with chicken stock to reduce calories and fat.

One serving of mashed potatoes made this way is 170 calories and 8 grams of fat, but without sacrificing the creaminess of the dish.

Alternatively, Nutrition Twins recommends preparing baked potatoes instead, topped with lemon, pepper, a small amount of salt, or fat-free Greek yogurt.

Using chicken stock instead of butter or cream for mashed potatoes can help reduce calories while maintaining a creamy texture.

Using chicken stock instead of butter or cream for mashed potatoes can help reduce calories while maintaining a creamy texture.

Using chicken stock instead of butter or cream for mashed potatoes can help reduce calories while maintaining a creamy texture.

Don’t use brown sugar or honey on sweet potatoes-use natural flavors

Sweet potatoes are a common Thanksgiving side dish and are often one of the sweetest options on the menu.

Popular sweet potato recipes often include covering with sugar, syrup, and even marshmallows.

Beth Warren of Beth Warren Nutrition in New York City says that, as the name implies, sweet potatoes are already naturally sweet, so much of this is unnecessary.

“If you’ve already added marshmallows, butter and sugar on top of essentially sweet foods … that’s a problem,” she said.

Instead, she encourages people to make recipes that enhance the natural flavor of potatoes.

“By adding the best cinnamon for your blood sugar, you can manipulate the potatoes and feel like you’re eating something sweeter,” she said.

Just sprinkle a little brown sugar and it’s okay as long as you don’t overdo it.

Warren also states that sweet potatoes are a healthy food in nature and are rich in vitamin A.

Sweet potatoes are naturally sweet, so there is no need to add sweeteners such as brown sugar.

Sweet potatoes are naturally sweet, so there is no need to add sweeteners such as brown sugar.

Sweet potatoes are naturally sweet, so there is no need to add sweeteners such as brown sugar.

Roasted vegetables instead of green bean casserole

Green beans are vegetables rich in nutrients such as calcium, folic acid, and vitamin K.

However, in the form of casserole with fried onions and cream of mushroom soup, fat, sodium and cholesterol begin to increase.

Instead, nutritionists recommend plain green beans or choose different vegetables.

“I like eating clean vegetables at Thanksgiving,” Mets said.

“It’s a way to nourish it without making it part of a very heavy diet.”

She recommends cooking green beans in shallot saute or choosing a complete dish such as roasted cauliflower or broccoli.

Lakatos Shames recommends similar side dishes, roasted Brussels spouts, roasted carrots and parsnips, or roasted cauliflower.

“They are really sweet and tasty and rich in nutrients,” she said.

Andrea Chernus of Chernus Nutrition in Florham Park, NJ also agrees.

“If you’re a host, make sure you get the vegetables,” she said. “You can use lightly buttered carrots and asparagus.”

Stir-frying green beans instead of casserole or stir-frying vegetables will reduce the amount of sodium and fat in the dish.

Stir-frying green beans instead of casserole or stir-frying vegetables will reduce the amount of sodium and fat in the dish.

Stir-frying green beans instead of casserole or stir-frying vegetables will reduce the amount of sodium and fat in the dish.

Replace sugar in cranberry sauce with orange juice

The easiest way to accidentally overeat sugar for a Thanksgiving dinner is to add plenty of cranberry sauce.

The canned sauce contains plenty of sugar, and we also use plenty of homemade cranberry sauce.

You can limit the unhealthy effects by limiting or replacing the sugar in the cranberry sauce recipe.

Warren recommends replacing the sugar in the cranberry sauce recipe with a sprinkle of orange juice instead. This will give the sauce some sweetness, but in a more natural way it will reduce the amount of sugar used.

She also proposes maple syrup, agave syrup, or artificial sweeteners as potential sugar alternatives.

She says cranberries are antioxidants and are inherently healthy because they provide people with many of the vitamins they need.

When properly made, cranberry sauce can be one of the healthiest items on the dinner table.

Using orange juice instead of sugar adds sweetness to the cranberry sauce, but gives it a more natural shape.

Using orange juice instead of sugar adds sweetness to the cranberry sauce, but gives it a more natural shape.

Using orange juice instead of sugar adds sweetness to the cranberry sauce, but gives it a more natural shape.

Use plant-based dairy products to reduce fat with macaroni and cheese recipes

Another Thanksgiving staple, macaroni and cheese, can be a means of delivering large amounts of fat.

The amount of dairy products can also leave people feeling tired and full after dinner.

Dietitian overeating prevention Thanksgiving game plan

1. Do not skip breakfast.Less likely to overeat during a large meal

2. Drink at least 8 glasses of water throughout the day so as not to confuse hunger for thirst.

3. Stick to one plate and do not return for a few seconds

4. Distribute the leftovers to the guest or local grocery store

Warren recommends limiting the amount of macaroni and cheese dairy products by choosing to use alternatives other than dairy products.

Plant-based vegan cheese can replace standard cheese in the dish, and instead of using regular milk, you can opt for almonds or skim milk.

To add creaminess to her diet, she recommends using almond or soy-based sour cream. It is much less fat than dairy products.

For those who do not want to use plant-based alternatives, some healthier dairy options are also available.

“When it comes to adding dairy products, you’ll be amazed at how well you can manipulate cottage cheese and strained yogurt to enhance the creamy feel. [while]It also adds protein and reduces fat and saturated fat, “Warren said.

She states that anyone who monitors fat intake must get a fat-free version of cottage cheese or Greek yogurt.

Eat pie stuffing or use graham crackers on the crust

After a full meal, one of the most popular Thanksgiving desserts, pumpkin pie, apple pie, and pecan pie, will be introduced.

First, Nutrition Twins recommends choosing a pumpkin pie or apple pie, if you have the option.

“It’s the way pumpkins and apple pies go,” said Lakatos Shames.

‘Pecan pie slices contain 500 calories and 27 grams of fat. One of the other two slices cuts their calories and fat in half.

Most of the calories come from the crust, not from the padding, so there are two ways to avoid this predicament.

Nutritionists recommend eating only pie stuffing or using graham cracker crust to reduce calories and fat.

Nutritionists recommend eating only pie stuffing or using graham cracker crust to reduce calories and fat.

Nutritionists recommend eating only pie stuffing or using graham cracker crust to reduce calories and fat.

One option is to eat stuffing. For example, according to the United States Department of Agriculture (USDA), apple pie stuffing has 186 calories.

Another option is to make a pie with a graham cracker crust.

The traditional ones baked for a 9 inch pie are about 935 calories and 41 grams of fat.

However, according to the USDA, grilled pie crust made with graham crackers has only about 110 calories and 5 grams of fat.

“The graham cracker crust is great,” Lacatos said.

“Nabisco graham crackers and coconut oil are easy to use. You can get nutrients, stop hunger and be satisfied.”

Another way is to make an apple cobbler instead of a pie. Chelnas is recommended because it has half the calories but is delicious.

Nutritionists reveal their favorite tips on how to cut calories from Thanksgiving dishes

Source link Nutritionists reveal their favorite tips on how to cut calories from Thanksgiving dishes

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