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1
Holiday Meal Tips
2
Choosing What and How Much
• Choosing what to put on your plate and how much makes a big difference in calories
• We will look at two plates of holiday food– They both look full – But are very different with their
nutritional outcome
3
Which One Has the Least Calories?
A B
4Answer = A
5
Let’s Compare
Item AB
1/2 cup light stuffing 104
1 cup light stuffing209
A B
6
Let’s Compare
Item AB
3 oz white turkey, no skin 114
6 oz dark turkey, no skin317
A B
7
Let’s Compare
Item AB
1/2 cup light mashed potatoes 90
1 cup light mashed potatoes180
A B
8
Let’s Compare
Item AB
1/3 cup light cranberries 51
3 Tbsp light cranberries25
A B
9
Let’s Compare
Item AB
2 Tbsp light gravy 15
1/4 cup light gravy30
A B
10
Let’s Compare
Item AB
1 cup vegetables 47
1/2 cup vegetables 23.5
A B
11
Let’s Compare
Item AB
No margarine or butter 0
2 Tbsp margarine or butter202
A B
12
Quiz
• Before we show you the totals, do you have an idea of what the calorie difference is between plate A and plate B?
13
Quiz
• Before we show you the totals, do you have an idea of what the calorie difference is between plate A and plate B?
• Answer: 565 calories
14
Total for Plate A
1/2 cup light stuffing 104
3 ounces turkey breast, skinless 114
1/2 cup light mashed potatoes 90
1/3 cup light cranberries 51
2 Tbsp light gravy 15
1/2 cup carrots 26
1/2 cup green beans 21
Total 421
15
Total for Plate B
1 cup light stuffing 209
2 Tbsp margarine 202
6 ounces dark turkey 317
1 cup light mashed potatoes 180
3 Tbsp light cranberries 25
1/4 cup light gravy 30
1/2 cup green beans 23
Total 986
16
What Can You Do With 565 Extra Calories?
17
What Can You Do With 565 Extra Calories?
168 calories 179 calories
18
768 calories
19
986 calories
20
We wish you a peaceful holiday
season