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Holiday Meal TipsHoliday

Meal Tips

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Choosing What and How Much

• Choosing what and how much to put on your plate 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

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Which One Has the Least Calories?

A B

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Which One Has the Least Calories?

A B

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Let’s Compare

A B

Item and calories AB

3 oz white turkey, no skin 114

6 oz dark turkey, no skin353

A uses white turkey with no skin in a smaller portion

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Let’s Compare

A B

Item and calories AB

2 Tbsp light gravy 15

1/4 cup light gravy47

Since plate B had more turkey, it also needed more gravy

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Let’s Compare

Item and calories A B

1/4 cup light stuffing 33

1/2 cup stuffing 130

A BA uses a smaller portion of stuffing

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Let’s Compare

A B

Item and calories AB

1/4 cup light mashed potatoes 42

1/2 cup mashed potatoes87

A uses less mashed potatoes

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Let’s Compare

A B

Item and calories AB

1/2 cup green bean casserole 41

1 cup vegetables 30

A uses MORE vegetables

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Quiz

• Can you guess the calorie difference between plate A and plate B?

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Quiz

And the calorie difference is……

421 calories

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Total for Plate A

3 ounces turkey breast, skinless 114

1/4 cup light stuffing 33

1/4 cup light mashed potatoes 42

2 Tbsp light gravy 15

1 cup Holiday Light Veggies 30

Total 237

This meal has only 5 grams of fat and 350 mg sodium

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Total for Plate B

6 ounces dark turkey 353

1/2 cup stuffing 130

1/2 cup mashed potatoes 87

1/4 cup gravy 47

1/2 cup green beans 41

Total 658

This is more than double the amount of calories!

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What Can You Do With 421 Extra Calories?

These desserts are lighter, too.

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What Can You Do With 421 Extra Calories?

The total amount of calories is 347 so you still save!

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237 + 168 + 179 = 584

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658 calories

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We wish you a peaceful holiday

season