Thanksgiving calories count: Here’s how to work them off
Thanksgiving dinner, with all the favorites, can pack as many as 3,000 calories — not counting seconds or leftovers, which can add another 1,500 calories. An average person would need to run an entire 26.2 mile marathon — and two more miles at the end — to burn off those calories.
The U.S. Department of Health and Human Services recommends that calorie consumption for adults range between 1,600 and 2,800 calories for the whole day.
If you want to indulge on turkey day, know what you’re getting into. Here is a closer look at the calorie and fat counts in some of the most popular Thanksgiving dishes — and what physical activity you’d need to burn off each one. And then keep reading for ways to cut calories in your favorite dishes and a bonus low-cal recipe for turkey sausage cauliflower stuffing.
Note: Calories burned vary based on gender, weight and intensity of activity. The serving information is based on popular holiday dishes listed by the Calorie Control Council: person would need to bicycle 5 miles at a moderate pace to burn 238 calories, and another 5 miles to reach 476 calories, or the amount needed to clear the mashed potatoes and gravy together.
A serving of the fried-onion-topped casserole comes in at 143 calories and 8 grams of fat. A person burns 175 calories in a half hour of doubles tennis — so grab a friend or family member and earn your green bean casserole together.
This decadent side comes with 276 calories and 6 grams of fat. A person swimming freestyle for one hour will burn about 280 calories, so plan a swim workout earlier in the day, or for at least a half hour after the meal.
A half-cup scoop of cranberry sauce yields 209 calories but no fat. On an elliptical machine, it would take about 15 minutes to burn that off. Levings said. “Consider making mini individual pies instead of the large slices that are typical.”
For those who want to indulge that day, Levings says to make it about the food and its enjoyment.
“I’m a firm believer that it is OK to let yourself enjoy the foods you love, and on Thanksgiving, the ones you may only eat once per year,” Levings said. “Take a minute before the meal to reflect on what you’re thankful for and it can increase feelings of satisfaction and reduce the need to overindulge on food.”
Taylor Lucier is a nutritionist in Orlando who posts nutrient-dense recipes on her Instagram profile, nextlevelnutritionist. She tries to put Thanksgiving eating and celebrations into perspective for her clients.
“Thanksgiving is really all about gratitude, family and appreciation. I offer tips that don’t encourage guilty behavior or disordered food thoughts,” Lucier said.
When it comes to easy ways to save a few calories and still enjoy the day, Lucier offers the following suggestions:
Eat breakfast. Skipping other meals to “save room” for the larger meal will lead to overeating and can lead to unstable blood sugar.
Add vegetables and protein to the plate first. Eat smaller portions of carbheavy favorites like mashed potatoes, stuffing and rolls.
Take a walk before and after the meal or find other family activities who are active and not just plopping in front of the TV before and after the meal.
Drink water, starting right when you wake up on Thanksgiving.
Though less tangible, Lucier encourages clients to really think about the food they are eating and the blessings in their lives.
“Really enjoy and be blessed for each bite of food,” Lucier said.