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A Typical Thanksgiving Dinner

  • Turkey leg
  • Cranberry sauce
  • Mashed potatoes with gravy
  • Cream corn
  • White dinner roll with butter
  • Soda
  • Pecan pie

 = 1713 calories; 76 g fat; 7 g fiber

A Healthier Alternative

  • Turkey breast, no skin
  • Baked potato with butter
  • Fresh strawberries
  • Corn
  • Wheat roll
  • Ice tea
  • Jello with cool whip

= 634 calories; 16 g fat; 8 g fiber cut calories by almost 2/3 

These swaps cut calories by almost 2/3 and reduce fat by ¾! 

Is turkey a healthy staple at our family gatherings?

  • Yes! Turkey is rich in protein and low in fat - if you choose correctly. 
  • White meat is lower in fat and calories than dark meat. White meat, without skin, generally contains:
    • 161 calories
    • 4 g fat
    • 30 g protein
  • Dark meat, with skin, generally contains:
    • 232 calories
    • 13 g fat
    • 27 g protein

What is a serving of turkey?

  • One serving = 3 ounces
  • Size of deck of cards or the palm of your hand

You can combine these meal solutions and tips to indulge in some of your favorites while still maintaining a healthy lifestyle through the holidays. Wishing you and your family a happy and healthy Thanksgiving!

Whitney Hemmer RD, LD

Whitney Hemmer RD, LD

Registered Dietitian

Whitney graduated from Iowa State University with a BA in Dietetics & is a member of the American Academy of Nutrition and Dietetics, as well as the Iowa Dietetic Association. With a focus on overall health, wellness and counseling, she is well equipped to help you with your individual nutritional needs.

Click here for more information on our dietitians.

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