2010 Holiday Meal Statistics
This is a wonderful time of year. Just after Halloween, the Christmas trees start to show up in the stores. Some of my neighbors (who love to light up their homes) have already started stringing lights.
Those who are contemplating a healthy eating lifestyle may be deliberating what kind of decisions to make on Thanksgiving (or Christmas). Most people will make the choice to bail out completely on the Holiday meal. This means they will throw caution to the wind, and just enjoy the meal regardless of consequences. These consequences are typically in pounds gained. Typically the average weight gain between Halloween to New Years Eve is 8 pounds.
In an effort to assist you in making healthy choices, I've done the research for you. By searching through the databases and reference books in my library, I have compiled the following list. These are foods that are commonly served for Thanksgiving. This list is simply the food composition in calories, carbohydrates, protein and fat. Note: if all items are consumed the total calories for this meal is a little over 2600 calories.
The Meal
| |
Protein (grams) |
Carbs (grams) |
Fat (grams) |
Calories |
| Turkey (8 oz) |
63 |
0 |
24 |
455 |
| Ham (3 oz) |
14 |
4 |
10 |
160 |
| Stuffing (1 cup) |
8 |
40 |
18 |
340 |
| Cranberries (1/2 cup) |
0 |
52 |
0 |
208 |
| Green bean caserole (1/6 qt) |
3 |
21 |
16 |
246 |
| Mashed Potatoes (1 cup) |
6 |
46 |
12 |
320 |
| Sweet Potatoes (1 cup) |
8 |
80 |
12 |
450 |
| Gravy (1/2 cup) |
8 |
5 |
14 |
166 |
| Pumpkin Pie (1/8 pie) |
0 |
41 |
12 |
281 |
| Whipping Cream (2 Tbsp) |
0 |
1 |
2 |
22 |
| Totals: |
110 |
290 |
120 |
2,648 |
Remember: one mile of walking or running expends only 90 calories. Therefore, if you wish to run or walk off this meal you will need 29 miles in one day.
Suggestions for reducing the amount of carbohydrates from this meal:
- Use a sugar-free jam or jello instead of cranberries or cranberry sauce.
- When making pumpkin pie use splenda instead of sugar and eliminate the crust.
- Avoid sweet potatoes completely. The sweet potatoes listed on this page are baked plain, not with the brown sugar and marshmallows popular in some households. Instead of sweet potatoes try using acorn squash with a little brown sugar splenda.
- Bread items were left off this list. If you add a one ounce serving of a roll or bread you will be adding about 20 grams of carbohydrates which totals 80 calories.
- Limit carbohydrates and fat by reducing the portion of potato or stuffing, or eating one or the other (not both).
- Baked potatoes instead of mashed will be a better way to have potatoes with the meal. A two by three inch potato will provide only 17 grams of carbohydrate.
Mouse over bars for more detail.
This content requires Flash version 10 or above to play The consequences of the typical holiday meal are significant. It is my hope that you will use this information to make your choices during this busy time of year. There are online databases that can help you sort through the foods that are common in your family.
Diabetics will have to carefully plan their meals. A carbohydrate intake of 290 grams for one meal will certainly overload the body with glucose. This is particularly concerning due to the medications and insulin needed to cover this increase. Consult with your healthcare provider for blood sugar management questions.
Beer, wine, hard liquor, and juices are not on this list. A list for these items will be posted to the website before the New Year.
Many years ago, I worked as an Emergency Room Nurse in Mt. Clemens, Michigan. It was my turn to work Thanksgiving. Most of the Emergency Room staff knows working a holiday is famous for catastrophic strokes and heart attacks.
On this particular Thanksgiving, I recall a man being brought into the ER in a complete cardiac arrest. We were able to regain a heartbeat and a pacemaker was quickly implanted. We had the laboratory come to draw blood; this is where the incident made an impression on me.
As I watched the blood being drawn into the tube, I noticed the whitish sheen in the blood sample. I mentioned this to the technician and she replied, "We see this all the time on these holiday codes, you are looking at emulsified fat in the blood. Eventually this fat will rise to the top of the tube."
The family was brought to the hospital to be with their family member. We attempted to learn from them what the chain of events were preceding this event. They related having a large holiday meal, after which the grandfather went outside to take out the trash. This is where they found him. Our patient was already known to have significant heart disease before his event as well as high blood pressure. He was on numerous medications.
In the moments of this event, the importance of taking care of oneself during the holiday feasts made its impact on me. Most certainly if you have any adult chronic diseases, please use utmost caution when enjoying your holiday meals.
Therefore I bless you all during the busy months ahead. Enjoy your family first and foremost. Should you be a person of faith, immerse yourself in the beautiful religious celebrations of the season. This is the true nourishment of the soul.
Blessings Always,
Nadine Campbell RN
November 3, 2010
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