1 Holiday Meal Tips

2 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

3 Which One Has the Least Calories? A B

4 A B

5

6 Let’s Compare A B Item and caloriesAB 3 oz white turkey, no skin114 6 oz dark turkey, no skin353 A uses white turkey with no skin in a smaller portion

7 Let’s Compare A B Item and caloriesAB 2 Tbsp light gravy15 1/4 cup light gravy47 Since plate B had more turkey, it also needed more gravy

8 Let’s Compare Item and caloriesAB 1/4 cup light stuffing33 1/2 cup stuffing130 A B A uses a smaller portion of stuffing

9 Let’s Compare A B Item and caloriesAB 1/4 cup light mashed potatoes42 1/2 cup mashed potatoes87 A uses less mashed potatoes

10 Let’s Compare A B Item and caloriesAB 1/2 cup green bean casserole41 1 cup vegetables 30 A uses MORE vegetables

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

12 Quiz And the calorie difference is…… 421 calories

13 Total for Plate A 3 ounces turkey breast, skinless114 1/4 cup light stuffing33 1/4 cup light mashed potatoes42 2 Tbsp light gravy15 1 cup Holiday Light Veggies30 Total237 This meal has only 5 grams of fat and 350 mg sodium

14 Total for Plate B 6 ounces dark turkey353 1/2 cup stuffing130 1/2 cup mashed potatoes87 1/4 cup gravy47 1/2 cup green beans41 Total658 This is more than double the amount of calories!

15 What Can You Do With 421 Extra Calories? These desserts are lighter, too.

16 What Can You Do With 421 Extra Calories? The total amount of calories is 347 so you still save!

= 584

calories

19 We wish you a peaceful holiday season