Portion Control Your Thanksgiving Feast

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Thanksgiving comes around once a year and is a day we dedicate to tradition, family, and eating!  It can be hard to keep your nutrition goals in focus when surrounded by a feast of calorie-rich options. Thankfully, you don’t have to sacrifice your favorite holiday foods in order to stay healthy and avoid weight gain.  Use the portion size references below and the United States Department of Agriculture’s MyPlate guidelines to enjoy your favorite foods without overindulging, because the only thing that should be stuffed on Thanksgiving is the turkey.

Follow the USDA’s MyPlate Strategy!

How to Measure Serving Sizes of Your Thanksgiving Favorites:

  • Turkey – White meat = 3 oz. cooked or one deck of cards
  • Mashed Potatoes = ½ cup or a Scotch Tape roll
  • Cranberry Sauce – canned =  ½ inch slice; homemade = ½ cup or spool of thread
  • Sweet Potato or Green Bean casserole – ½ cup or an Altoids box
  • Stuffing – ½ cup or a bar of soap
  • Dinner roll – a medium roll or a tennis ball
  • Gravy – 2 tbsp. or a golf ball
  • Cornbread – a combination lock
  • Pumpkin pie – 1/10 of a 9 inch pie plate or a light bulb

 

For more information on portion control ideas, go to www.choosemyplate.gov.

Meghan Rath

Meghan Rath

M.S., CSCS, HFS is a HealthEase Fitness Manager with a Bachelor’s degree in Exercise Science and a Master’s degree in Exercise Physiology from West Chester University. She is also ACSM and NSCA certified.

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