Starling Fitness: Daily writings on Fitness, Diet, and Health

Here is a list of the common foods that are found on the Thanksgiving table every year. Use this list to calculate what you cannot live without this year and work the total calories into your day. You can celebrate this holiday without guilt and without deprivation. All it takes is a little planning.

• Turkey, light meat with skin – 1 cup/140 grams – 276 calories – 12 g fat – 0 g fiber
• Turkey, light meat without skin – 1 cup/140 grams – 220 calories – 5 g fat – 0 g fiber
• Turkey, dark meat with skin – 1 cup/140 grams – 309calories – 16 g fat – 0 g fiber
• Turkey, dark meat without skin – 1 cup/140 grams – 262calories – 10 g fat – 0 g fiber

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• Ham – 1 cup/140 grams – 231 calories – 11 g fat – 0 g fiber

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• Cranberry Sauce – 1 slice (1/2″ thick/8 slices a can) – 86 calories – 0 g fat – 1 g fiber

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• Gravy – 1 cup – 121 calories – 5 g fat – 1 g fiber

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• Baked Potato – 1 large – 278 calories – 0 g fat – 7 g fiber
• Mashed Potatoes (prepared with whole milk) – 1 cup – 174 calories – 1 g fat – 3 g fiber
• Mashed Potatoes (prepared with whole milk & butter) – 1 cup – 237 calories – 9 g fat – 3 g fiber

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• Bread Stuffing – 1/2 cup – 178 calories – 9 g fat – 3 g fiber
• Cornbread Stuffing – 1/2 cup – 179 calories – 9 g fat – 3 g fiber

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• Winter Squash – 1 cup – 76 calories – 1 g fat – 6 g fiber
• Corn – 1/2 cup – 66 calories – 1 g fat – 2 g fiber

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• Green Beans – 1 cup – 41 calories – 0 g fat – 3 g fiber
• Green Bean Casserole – 3/4 cup – 165 calories – 10 g fat – 2 g fiber

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• Yams – 1 cup – 158 calories – 0 g fat – 5 g fiber
• Candied Yams – 3/4 cup – 335 calories – 9 g fat – 3 g fiber

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• Apple Pie – 1 piece (1/8th of a 9″ diameter) – 296 calories – 14 g fat – 2 g fiber
• Cherry Pie – 1 piece (1/8th of a 9″ diameter) – 325 calories – 14 g fat – 1 g fiber
• Coconut Creme Pie – 1 piece (1/8th of a 7″ diameter) – 143 calories – 8 g fat – 1 g fiber
• Pecan Pie – 1 piece (1/6th of a 8″ diameter) – 452 calories – 21 g fat – 4 g fiber
• Pumpkin Pie – 1 piece (1/6th of a 8″ diameter) – 229 calories – 10 g fat – 3 g fiber

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• Vanilla Ice Cream – 1/2 cup – 145 calories – 8 g fat – 1 g fiber
• Vanilla Frozen Yogurt – 1/2 cup – 117 calories – 4 g fat – 0 g fiber
• Whipped Cream – 1/2 cup – 177 calories – 7 g fat – 0 g fiber
• Whipped Topping (non-dairy) – 1/2 cup – 83 calories – 5 g fat – 0 g fiber

All calorie listings from:

• NutritionData’s Nutrition Facts Calorie Counter

Here is a handy program to calculate the calories of your meal:

• Good Housekeeping: Thanksgiving Calorie Calculator

You have the power to have a healthy and satisfying Thanksgiving. There is no reason for guilt or deprivation. With planning, you can have your favorites in controlled portions and pass by the foods that you don’t really crave in favor of them. You can do this.