- Research shows the average person will gain 0.82 pounds during the Thanksgiving and Christmas holidays.
- 营养ists say there’s much we can do to prevent overeating during this time of the year.
- 意识到健康部分大小的样子可以提供帮助。改变烹饪方法并使更健康的替代品也会走得很长。
当我们最多的脂肪和含糖舒适的食物中我们许多人过度时，感恩节对于假期来说是臭名昭着的。
“Which, if it’s just one day, isn’t all that bad,” notedShereen Jegtvig, a nutritionist at the University of Bridgeport in Connecticut.
However, she points out that often, “the problem is that Thanksgiving is just the beginning of the holiday feeding frenzy.”
事实上，一个2016年研究reported that the average American’s weight increases by 0.2 percent over Thanksgiving and 0.4 percent over Christmas. The study further noted that the average person gains about 1 pound each holiday season.
虽然这可能看起来不太多，但研究人员说，我们往往不会在假期后失去这个增长，导致爬行体重增加。
It doesn’t have to be this way, though. By keeping an eye on portion sizes and choosing healthier options, we can enjoy our Thanksgiving meal without the worry of potential weight gain.
What is a healthy portion size for your favorite Thanksgiving foods?
关于部分大小，JEGTVIG指出，服务大小和部分尺寸不一定是相同的。
服务大小是固定量 - 例如，1/2杯 - 用于计算特定项目中的卡路里数量。
The portion size, however, is how much you choose to eat of that item.
So, the portion size might be equivalent to several servings, depending how much you choose to eat.
然后，饮食更健康，是在我们如何准备食物以及适合我们个人营养需求的饮食部分尺寸方面做出更好的选择。
Jegtvig suggests that the serving size is often a good starting point in judging what’s a healthy portion size.
以下信息可用作帮助您为几个受欢迎的感恩节菜肴选择健康部分大小的指南，但您的个人需求将会有所不同。
Unless otherwise stated, calorie ranges are estimated based upon data from theDepartment of AgricultureTrusted Source。
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Roasted turkey
A healthy serving size of roasted turkey usually contains between 120 and 165 calories. Getty Images 服务大小：3 ounces
卡路里：120 to 165
更健康的选择：“土耳其是好的。这是一个很好的来源of protein without being high in saturated fats,” Jegtvig said.
Preparation methoddoes matter, however.
油炸土耳其将增加更多的脂肪和卡路里。留下皮肤也将增加计数。切割选择的事情也是如此。
Your best choice? Roasted breast meat with the skin removed.
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Stuffing
One serving of stuffing is 1/2 cup and usually contains between 110 and 200 calories. Getty Images 服务大小：1/2杯
卡路里：110到200
更健康的选择：Jegtvig advises that adding more vegetables to your stuffing is a good way to make your meal more healthy.
So, with a dish like stuffing, you could add more vegetables to your recipe while going lighter on bread, meat, and added fat.
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Mashed potatoes
A 1/2 cup of mashed potatoes (a single serving) typically contains 210 to 240 calories. Getty Images 服务大小：1/2杯
卡路里：210到240.
更健康的选择：Use无脂牛奶和低钠鸡汤instead of whole milk and butter.
Sharon Palmer, a registered dietitian and nutritionist, suggests you could also try adding carrots or celery to the mashed potatoes to lighten them.
Olive oil is also a healthier alternative to butter.
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肉汁
A serving of gravy (1/4 cup) is typically high in fat and contains around 15 to 35 calories. Getty Images 服务大小：1/4杯
卡路里：15到35
更健康的选择：Whenpreparing your gravy, keep in mind that the pan drippings are full of fat (56 grams per cup of gravy). Refrigerate first, and remove the solidified drippings before preparing your gravy.
Jegtvig suggests that you should watch your intake of gravy since it’s so fatty. Keep your portion small.
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Green bean casserole
A serving of green bean casserole contains anywhere from 89 to 240 calories depending on its ingredients. Getty Images 服务大小：1/2杯
卡路里：89 to 240
更健康的选择：According toCampbell’s，您可以替代坎贝尔的健康请求浓缩蘑菇汤的常规汤。使用1％的牛奶而不是整体。替代2汤匙和1杯法式炸洋葱，为1罐法式炸洋葱。
这些变化将大大减少脂肪和卡路里相比原创食谱。You may also use reduced-sodium soy sauce if you’re concerned about your sodium intake.
JEGTVIG建议您“可以使用杏仁和柠檬汁等绿豆，而不是高卡路里的砂锅”，甚至是一个更健康的选择。
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通心粉和奶酪
A 1/2 cup is the serving size for mac and cheese, which usually contains between 225 and 290 calories. Getty Images 服务大小：1/2杯
卡路里：225 to 290
更健康的选择：Substitutelow fat milk and cheese in your recipe. Use whole wheat pasta to boost fiber.
Palmer suggests using “butternut squash, carrots, or peas to mix in more veggies and lighten up the recipe.”
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Sweet potato casserole
一系列甘薯砂锅有105至225卡路里。盖蒂张照片 服务大小：1/2杯
卡路里：105 to 225
更健康的选择：On their own, sweet potatoes are actually avery healthy option。
关键是轻松进入您添加到它们的内容。当您添加棉花糖，红糖和黄油时，这会显着增加您的卡路里，脂肪和糖的摄入量。
“切断甜味剂和棉花糖，加入水果，如干杏或桃子，以提供自然的甜味。此外，帕尔默说，切断了人造黄油或黄油。
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红莓酱
One serving of cranberry sauce contains roughly 110 to 160 calories. Getty Images 服务大小：1/4杯
卡路里：110到160.
更健康的选择：Cranberries themselves are very healthy. They’re low in sugar and carbohydrates while also being high in nutrients and fiber.
然而，当准备好酸醋汁酱时，它们在添加的糖中变得非常高。更健康的准备的关键是使用水果或非糖甜味剂（例如甜叶菊）添加甜味。
帕尔默建议您也可以制作一个新鲜的蔓越莓津津乐道，这是非常美味的，但糖少。
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劳斯莱斯
The average serving size of a bread roll contains 210 to 270 calories. Getty Images 服务大小：1 roll
卡路里：210 to 270
更健康的选择：When it comes to bread, your best option iswhole grain breads。全粒含有剥离加工谷物的重要营养素。它们也在纤维中也更高。
Palmer suggests keeping the size of rolls small.
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Pumpkin pie
南瓜派的服务尺寸包含290至375卡路里。盖蒂张照片 服务大小：1片
卡路里：290到375.
更健康的选择：Dr. Michael Greger建议将这种替代品制成凹陷日期，以消除其添加的营养和纤维的添加糖和全麦饼。
Tofu can substitute eggs and milk to reduce saturated fat and cholesterol, too.
原始来源：https://www.healthline.com/health-news/healthy-portion-portion-port-fortions#favorites#what-is-a-healthy-portion-size-for-your-favorite-thanksgiving- 食品？