Thanksgiving’s Worst Calorie Bombs: What to Skip and Where to Splurge

How many calories does it take to induce the average American's Thanksgiving food coma? About 4500-that's what the Calorie Control Council estimates most of us consume during our annual holiday feast. If you aren't up to speed on daily calorie allowances, the average adult only requires about half that number over a whole day. You won't put on a significant of weight eating one humungous meal, but you will stress your digestive system and feel bloated, groggy, and maybe even nauseous.

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The irony is, many of the components of a Thanksgiving meal are actually very nutritious and not especially high in calories: Turkey, vegetables, salads, fall fruits. "Food is meant to be enjoyed," Angela Lemond, RDN and national spokesperson for the Academy of Nutrition and Dietetics, tells Yahoo Shine. "You can make your meal smarter and not sacrifice flavor." Lemond likes to use healthy fats like olive oil, experiment with bright tasting herbs and spice to add flavor, and mix lots of colorful diced vegetables into her classic bread stuffing to give it a nutritional boost.

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With a few tweaks, you can you can still enjoy an indulgent, satisfying, and delicious meal without going, shall we say, hog wild. Here are the biggest calorie bombs (per serving) and lighter alternatives-if you made all these swaps you would save more than 4000 calories.

Skip: Mixed Nuts (442 calories)

Splurge: Shrimp Cocktail (183 calories)

Skip Mashed Potatoes with Cream and Butter (305 calories)

Splurge: Roast Potatoes with Olive Oil and Herbs (141 calories)

Skip: Green Bean Casserole (375 calories)

Splurge: Green Beans with Caramelized Onions and Walnuts (131 calories)

Skip: Creamed Onions (328 calories)

Splurge: Sauteed Brussels Sprouts (100 calories)

Skip: Candied Sweet Potatoes (587 calories)

Splurge: Roasted Sweet Potatoes (96 calories)

Skip: Turkey with Gravy (71 calories) and Sausage Stuffing (610 calories)

Splurge: Turkey with Fresh Cranberry Sauce (40 calories)

Skip: Chocolate Pecan Pie with Whipped Cream (850 calories)

Splurge: Pumpkin Pie (316 calories)

If you don't usually cook and eat as a family, Lemond sees Thanksgiving as the perfect day to launch that habit. "My six and nine year-old are really excited to get into the kitchen with me." She also points out that going on a "turkey trot" or fun run, playing a traditional game of touch football, or even taking a brisk stroll a will help "even out the energy balance."

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