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Here's what you get from Thanksgiving dinner

Date published: 11/19/2006

O STRIKE A BALANCE between sweet indulgence and regrettable overeating, it may help to know what you're feasting on Thanksgiving Day. A typical turkey dinner provides nearly a full day's worth of calories and a half-day's worth of calcium. But that's if you eat everything.

Pick one side dish instead of three, or water instead of beer, and the equation changes.

Here's a look at what Thanksgiving dinner can serve up, with numbers based on small to moderate- sized portions.

--By Jennifer Motl

IF YOU EAT EVERYTHING:

You get 1,925 calories--88 percent of what an average person needs all day, and more than what a petite or inactive person needs.

You also get:

49 g protein, 98 percent of daily need

75 g fat, 103 percent of need

218 g carbohydrates, within the normal range for the day

12 g fiber, 40 percent of need

450 mg calcium, half of need

10 mg iron, 100 percent of need

3,347 mg sodium, 139 percent of need

7,150 units vitamin A, 179 percent of need

23 mg vitamin C, 30 percent of need

100 percent of daily needs of thiamin, riboflavin, niacin

21 g saturated fat, 82 percent of need

134 mg cholesterol, 45 percent of daily need.

TURKEY 3 oz. portion of dark and light meat, with skin 177 calories, 24 g protein, 8 g fat, 2.5 g saturated fat, 70 mg cholesterol, 58 mg sodium, no carbohydrates or fiber. In short, turkey is a significant source of fat, protein, iron, riboflavin, niacin and cholesterol. GRAVY 3 tablespoons 23 calories, 1 g protein, 1 g fat, 2 g carbohydrates, 258 mg sodium, no fiber. There's no significant saturated fat or cholesterol in this portion. Gravy is high in sodium. CRANBERRY SAUCE 3 tablespoons 156 calories, no protein or fat, 40 g carbohydrates, 1 g fiber. This dish is high in calories and antioxidants. GREEN BEAN CASSEROLE cup 177 calories, 11 g fat, 3 g saturated fat, 3 mg cholesterol, 940 mg sodium, 16 g carbohydrates, 2.5 g fiber, 3 g protein. This side dish has fiber, iron and lots of sodium. MASHED POTATOES WITH WHOLE MILK AND BUTTER cup 111 calories, 2 g protein, 4 g fat, 3 g saturated fat, 13 mg cholesterol, 18 g carbohydrates, no fiber, 310 mg sodium. This dish is high in potassium, saturated fat and sodium. BUTTERED ROLL 1 brown-and-serve roll with 1 pat of butter 120 calories, 2 g protein, 6 g fat, 3 g saturated fat, 11 mg cholesterol, 14 g carbohydrates, 1 g fiber, 189 mg sodium. It's high in thiamin and saturated fat. STUFFING (from a box) cup 178 calories, 3 g protein, 9 g fat, 2 g saturated fat, no cholesterol, 22 g carb, 3 g fiber, 540 mg sodium. It's a significant source of fat, iron, sodium, thiamine, niacin and riboflavin. MACARONI & CHEESE (from a box) cup 205 calories, 6 g protein, 9 g fat, 5 mg cholesterol, 25 g carbohydrates, no fiber, 375 mg sodium. It's a significant source of protein, fat, iron, sodium, thiamin, riboflavin and niacin. BEER 12 oz. (1 pint) 195 calories, 1 g protein, no fat or cholesterol, 18 g carbohydrates, 1 g fiber, 24 mg sodium. Beer is a good source of riboflavin and niacin. APPLE PIE One-eighth of a 9-inch pie 296 calories, 2 g protein, 14 g fat, 3 g saturated fat, no cholesterol, 43 g carbohydrates, 2 g fiber, 330 mg sodium, some fiber. Apple pie is a significant source of calories, fat, sodium and saturated fat. PUMPKIN PIE One-sixth of an 8-inch pie 230 calories, 4 g protein, 10 g fat, 2 g saturated fat, 22 mg cholesterol, 30 g carbohydrates, 3 g fiber, 307 mg sodium, 4,920 units vitamin A. You can get your whole day's worth of vitamin A from one slice of pie, along with significant calories, fat and sodium. COFFEE OR TEA with 1 oz. half-and-half and 1 teaspoon sugar 57 calories, 1 g protein, 3 g fat, 2 g saturated fat, 10 mg cholesterol, 6 g carbohydrates, no fiber, 16 mg sodium. Both coffee and tea have antioxidants.

Date published: 11/19/2006