ISU Extension Thanksgiving Tip: Stuff Your Turkey, Not Yourself!
By Rachel Wall, ISU Extension Dietitian
Stuff your turkey, not yourself this holiday season
It was estimated in 2012, the average American family spent $49.48 on Thanksgiving dinner for 10 guests (American Farm Bureau Federation). Within that meal, it is estimated the average person consumes 3,000 calories and 229 grams of fat (American Council on Exercise, 2010). To burn off those additional calories, a 160-pound person would have to run for four hours, swim for five hours, or walk for 30 miles to burn off those additional calories.
Tips to help you save money and calories around the holiday season:
• Plan ahead
o Know how many people are attending.
o Take guests up on their offer to bring something – this saves you time and money.
o Limit variety – people will eat more and you end up with more leftovers. Less is more.
o Use some convenience foods – boxed stuffing is often on sale around the holidays and adding fresh celery, onions, and peppers gives it more nutritional value.
o Streamline your recipes – instead of green bean casserole, try fresh or frozen green beans with a touch of olive oil. Also, try whipping up guiltless pumpkin pie to save money and calories.
• Get moving!
o Take a 15 minute walk with your loved ones after dinner (burns ~100 calories)
Guiltless Pumpkin Pie
o 2 large eggs
o ½ cup granulated sugar
o 1 ½ teaspoons pumpkin pie spice or ¾ teaspoon each ground cinnamon and ground nutmeg
o ¼ teaspoon salt
o 1 15 oz can pumpkin
o 1 5 oz can fat free evaporated milk
o Optional: lowfat whipped topping and ground cinnamon
1. Preheat oven to 350°F. Lightly grease or spray a 9-inch pie plate; set aside.
2. Place eggs in large bowl, beat with a fork or whisk. Add sugar, pumpkin pie spice, and salt. Stir until well mixed.
3. Stir in pumpkin and evaporated milk. Pour into prepared pie plate.
4. Bake for 40 to 45 minutes – or until center is set.
5. Remove from oven and cool on wire rack. Serve immediately or refrigerate until serving time. If desired, add a spoonful of lowfat whpped topping to each serving and sprinkle with additional ground cinnamon.
o This pie is crust less and one serving contains 170% of your Vitamin A needs!
o MyPlate recommends adults get 4-6 cups of dark red and orange vegetables each week
o Including pumpkin, carrots, sweet potatoes, winter squash, and tomatoes
o Total cost is only $2.75 or $0.34 per person
For more information, please visit: www.extension.iastate.edu/foodsavings
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