Category Archives: turkey

Healthy Holiday Eating Tips #3 – Turkey Dinner

To continue the series begun several blog posts back, herewith a breakdown of the average Thanksgiving turkey dinner.

Roast Turkey and Stuffing

The average holiday dinner contains 4,000 calories and 229 grams of fat, according to a presentation by Holly Herrington, MS RD, before Northwestern Memorial Hospital’s Healthy Transitions Program®.

Herrington broke down the meal’s main offenders:
Pecan pie – 500 calories per slice
One cup stuffing – 350 calories
Six ounces of dark meat 350 calories
Clearly, just these three elements amount to more than half of a normal person’s daily calorie allotment of 2000 calories.

Here are some calorie estimates to work with:

– four ounces = 160 calories, with gravy 260 calories
Sweet potato
– one medium = 110 calories
– candied = 305 calories
Mashed potatoes
– one cup = 210 calories
– one = 250 calories, without butter

Here are Nurse Herrington’s suggestions for a healthier Thanksgiving dinner.
Turkey white meat with skin – one cup diced = 276 calories
Bread stuffing – 1/2 cup = 190 calories
Mashed potatoes (whole milk and butter added) – 237 calories
Whole kernel corn (canned) – 1/2 cup = 60 calories
Turkey gravy (canned) – 1/2 cup = 60 calories
Dinner roll (white) – one roll = 120 calories
Butter – one tablespoon = 100 calories
Pumpkin pie (Libby’s recipe) – 1/8 of pie 319 calories

Total calories for this dinner = 1050 with 63.45 grams of fat – 102 grams of carbohydrates and 97 grams of protein.

Clearly this attention to portion control cuts the holiday feast down to manageable proportions. It still amounts to half of a 150 pound person’s 2000 calorie per day budget, but it lets you enjoy the day without blowing up your calorie allotment.


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Filed under holiday eating, turkey, Weight

What Are the Best and Worst Sandwiches to Order from Panera Bread?

You can’t go wrong eating out if you stick with chicken and turkey, right? Just beware of the big old burger.

Not so fast, says WebMD.

Panera's Signature Chicken on Artisan French Bread

Panera’s Signature Chicken on Artisan French Bread

Avoid like the plague Panera’s Signature Chicken on Artisan French Bread. It “contains 830 calories, 37 g fat, 12 g saturated fat, and 2,180 mg of sodium.  That’s the daily Sodium limit for healthy adults. The special sauce, bacon, and cheddar help turn chicken, a lean type of protein, into a calorie bomb. Unfortunately,  many of the hot panini, signature, and café sandwiches hit the 700-900 calorie range,” WebMD says.

 Panera's Smoked Turkey on Whole Grain Bread

Panera’s Smoked Turkey on Whole Grain Bread

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Filed under arterial plaque, burgers, calories, chicken, fast food, obesity, Panera Bread, Panera Chicken Sandwich, Panera Smoked Turkey, portion control, portion size, salt, saturated fat, sodium, turkey, Weight