Thanksgiving Nutrition 101

Good morning!

So we all know  Thanksgiving is right around the corner!

Thanksgiving is a great day to reflect on the things we are most thankful for and to spend time with family and friends.

Some how this holiday was turned into, stuffing our bellies with as much food as possible, football and shopping the night of Thanksgiving…

If that is what you love to do, great! Not really my style but we all have our likes and dislikes :).

(Stepping off soap box)

Being the nutritionist that I am, I thought it would be a fun idea to show what we are really consuming nutrition wise and show a few recipes that can be substituted for something with great flavor but less fat and calories!




  • • Six-ounce serving of turkey (4 oz  dark meat, 2 oz of white) 300 calories
  • • Stuffing at 310 calories 
  • • Dinner roll with butter for 310 calories
  • •Mashed sweet-potato casserole (butter, brown sugar and topped with marshmallows) 300 calories
  • • Green bean casserole at 110 calories for 2/3 cup
  • Cranberry sauce at 30 calories
  • Roasted brussels sprouts for 83 calories
  • • Pumpkin pie at 316 calories per slice
  • Pecan pie for 503 calories (whipped cream 100 calories)
  • Grand total: 2,362 calories


Now this might not seem like too much. However, we typically get seconds of something or if we eat an early dinner we are likely to eat some leftovers.

I know some people like to just pig out, but watching your servings and not indulging like a mad man/women you might actually enjoy the holiday a little more :).

I found some really yummy recipes online that are a little healthier, try these new recipes with your holiday meal and you might be surprised that you like them even more!


Pumpkin Brulee Cheesecake
Canned pumpkin and pumpkin pie spice give this cheesecake its flavor and reduced-fat cream cheese and Greek yogurt ensure that it has all the creaminess of a traditional cheesecake with a fraction of the fat.

FNM_040110-Ask-Ellie-002_s4x3_lgQuinoa With Garlic, Pine Nuts and Raisins

This flavorful, protein-packed quinoa side dish will please everyone at your Thanksgiving feast: It’s gluten-free, vegan and delicious enough that everyone will be asking for seconds.


Three-Cheese Macaroni

If you serve macaroni and cheese at your Thanksgiving feast, make it this lower-fat version. Add cauliflower to the sauce for low-cal creaminess, then flavor with three cheeses: Parmesan, Cheddar and Muenster.
Spicy Parmesan Green Beans and Kale
Ditch processed ingredients in favor of Giada’s fresh take on green bean casserole. She sautees mushrooms, green beans and kale in a spicy white wine sauce, then tops with a little Parmesan cheese.

Your Turn

Do you make any “healthy” dishes for Thanksgiving? 

How many calories do you think you eat on Thanksgiving? 

What time do you eat Thanksgiving? 



2 thoughts on “Thanksgiving Nutrition 101

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