Thanksgiving Food Guide Clinical review provided by Carolyn McCune, RD, CDE - Mills Peninsula Health Services

Thanksgiving Meal Planning for 5 Types of Eaters

STUFFING BREAD SWEET POTATOES MASHED CRANBERRY GREEN PUMPKIN PIE BEVERAGE Ciabatta Rolls Meringue- Roasted POTATOES SAUCE CASSEROLE Classic Wine/ Stuffing with with Butter Topped Stuffed Garlic Cranberry Green Bean Pumpkin Pie Sparkling Chestnuts and Sweet Potato Turkey with Mashed Sauce Casserole with with Whipped Grape Juice 1 Madeira Raisins Casserole Gravy Potatoes Alex Cream Guarnashelli, Mushrooms Standard CookingLight Eating Well Food & Wine Food Network CookingLight Food Network CookingLight

SOUP BREAD SWEET POTATOES VEGETARIAN POTATOES CRANBERRIES GREEN BEAN APPLE CRISP BEVERAGE Apple and Rolls, Roasted Root ROAST Garlic Cranberry SALAD Old-Fashioned Wine/ Butternut Drizzled Vegetarian Mashed Sauce Green Apple-Nut Sparkling with Olive Medley Christmas with Olive Oil Grape Juice 2 Squash Soup Roast Potatoes Alex and Toasted Crisp Oil Wolfgang Puck Food Network Guarnashelli, Vegetarian Vegetarian Food.com Food Network Almonds Eating Well Times Epicurious

STUFFING BREAD TURKEY POTATOES CRANBERRIES GREEN BEAN BERRY COBBLER BEVERAGE Wild Rice Rolls with Roasted Root Fresh Herbed Garlic Cranberry SALAD Mixed Berry Wine/ Stuffing Olive Oil & Vegetable Turkey Mashed Sauce Green Beans Cobbler Sparkling Balsamic Medley with Olive Oil Grape Juice 3 Foodista FineCooking. Potatoes Alex For This Vinegar for and Toasted Wolfgang Puck com Whole Foods Guarnashelli, Season Lactose Dipping Food Network Almonds Intolerant Epicurious

SOUP BREAD VEGETABLES TURKEY MASHED CRANBERRIES GREEN BEAN PUMPKIN PIE BEVERAGE Apple and Whole Grain Roasted Root Fresh Herbed CALIFLOWER Sugar-Free SALAD No-Bake Pie Wine/ Butternut Rolls Vegetable Turkey Cauliflower Cranberry Green Beans w/Almond Sparkling with Olive Oil Squash Soup Medley FineCooking. Puree Sauce Crust Water 4 Food and Toasted Wolfgang Puck com About.com TheSpunky Sugar-Free Vegetarian Network Almonds Coconut.com Diabetic Times Epicurious

STUFFING SALAD SWEET POTATOES TURKEY POTATOES CRANBERRIES GREEN BEAN PUMPKIN BEVERAGE Gluten Free Orange Meringue- Gluten-Free Parsley Cranberry SALAD CUSTARD Sparkling Bread Walnut Topped Turkey Gravy Smashed New Sauce with Star Lemon-Dill Pumpkin Grape Juice/ Green Beans Custard with Stuffing Salad Sweet Potato Whole Foods Potatoes Anise Gluten Free 5 Whipped Whole Foods Casserole Eating Well Beer MyLifeStages Eating Well Eating Well Cream Gluten Eating Well Free Epicurious

425°. To prepare filling, Pr ven to lo d pumpkin, Position oven rack to west position. eheatstirring o with a whisk. Ad edients in a large bowl, combine first 6 ingr hisk until smooth. and stir with a w Classic Pumpkin Pie pla 3/4 cup packed brown sugar 11-inch circle; fit into a 9-inch pie te To prepare crust, roll dough into an 1 3/4 teaspoons pumpkin pie spice and flute. coated with spray. Fold edges under 1/4 teaspoon salt sheet. crust. pie plate on a baking mixtur into the Place Reduce oven 1 (12-ounce) can evaporated low- milk Pour pumpkin e for 10 minutes. oven rack. Bake at 425° 2 large egg whites Place baking sheet on low est bake an additional 50 minutes (do not remove pie from oven); 1 large egg temperature to 350° on 1 (15-ounce) can unsweetened pumpkin or until almost set. Cool completely wire rack.

Credit: CookingLight How Many Calories Are On Your Plate? FACT: The average person consumes 3,000 calories at Thanksgiving dinner… burning that off would require 10 hours of brisk walking!

150 calories 80 calories [30 MIN WALK] [15 MIN WALK]

225 calories [45 MIN WALK]

Walk it off! 75 calories A good walk is [15 MIN WALK] MASHED WINE POTATOES perfect damage 1 GLASS control for 1/2 CUP STUFFING calorie-rich WHIPPED 1/2 CUP meals. Break CREAM 1/2 CUP away from the 225 calories [45 MIN WALK] CANDIED football game CRANBERRY for a couple SWEET POTATOES SAUCE brisk, family 1/2 CUP 1/2 CUP walks. Enjoy the GREEN WHITE 190 calories [40 MIN WALK] conversation, fall BEAN AND DARK leaves and crisp CASSEROLE TURKEY 1/2 CUP 6 OZ. air. Your body PUMPKIN GRAVY will thank you! PIE 1/2 CUP 1 PIECE OF 9” PIE 340 calories 200 calories [70 MIN WALK] [40 MIN WALK]

180 calories 150 calories [35 MIN WALK] [30 MIN WALK]

*Calorie estimates are based on typical Thanksgiving fare not specific recipes.

INDULGEINDULGE SENSIBLYSENSIBLY KeepKeep youryour portions portions sample sample sized. sized. How toto 11 BewareBeware ofof mindlessmindless eating eating throughout throughout the the day. day. Each Each bite bite of of savor thethe 22 anan appetizerappetizer is is approximately approximately 75 75 calories. calories. season 3 Don’tDon’t standstand next next to to the the snack snack table. table. without Don’tDon’t skipskip meals meals in in anticipation anticipation of of the the big big meal. meal. Being Being too too 4 hungryhungry leadsleads to to poor poor choices. choices. packing onon BeforeBefore andand after after the the meal, meal, keep keep your your hands hands busy busy by by being being on on the poundspounds 5 cameracamera dutyduty or or holding holding a abottle bottle of of water. water. 6 EatEat saladsalad and and veggie veggie items items first, first, leaving leaving less less room room forfor thethe fatteningfattening dishes. dishes. 7 EnjoyEnjoy thethe mashed mashed potatoes potatoes but but skip skip the the gravy. gravy. 8 HaveHave thethe pie pie but but skip skip the the whipped whipped cream. cream.