Image may be NSFW.
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-Turkey 2-4 ounces = 2-4 ounces protein, 0-1 fats
-Mashed potatoes 1/2 cup = 1 grain (also 1 fat if made with butter, etc)
-Turkey gravy as desired = condiment-Mashed potatoes 1/2 cup = 1 grain (also 1 fat if made with butter, etc)
-Candied yams or candied sweet potatoes 1/2 cup = 1 grain, 1 fat
-Stuffing 1/2 cup = 1 grain, 1 fat
-Dinner roll = 1 grain
-Crescent roll/biscuit = 1 grain, 1 fat
-Green bean casserole 1/2 cup = 1 grain, 1 fat
-Steamed vegetables 1/2 cup = 1 vegetable
-Sauteed vegetables 1/2 cup = 1 vegetable, 1 fat
-Salad with 1 T regular fat dressing or 2 T light salad dressing = 1 vegetable, 1 fat
-Canned cranberries or cranberry relish 1/4 cup = 1 fruit
-Pie 1 slice or 1/8 pie = 4-5 snack exchanges (or half of a piece for half of the exchanges)
*Remember, all serving sizes look like the palm of your hand!Tips for Meal Plan Flexibility During the Holidays:
- If your meal plan only includes something like 2 grains at a meal, but you would like to have 4 different grains (for instance, you would like mashed potatoes, candied sweet potatoes, stuffing, and a dinner roll), eat half of a serving size of each item instead of a whole serving size. This will allow you the flexibility to sample a little bit of everything on Thanksgiving, but still stay accountable to your meal plan.
- Sometimes, the food served at holiday functions may not fit perfectly into your meal plan. For example, a combination of the food served may put you over on your fat exchanges. Or, a food required on your meal plan may not be available (for example, there might not be a milk or fruit served). In these circumstances, it would be appropriate to be flexible and swap some meal plan exchanges around. For instance, go up on an exchange of something else in place of the missing exchange (for example, leave off your milk and have an extra grain in its place). Or, when over by 2 fat exchanges, leave off another exchange (as 2 fat exchanges are close enough in calories to that of another exchange). *Be mindful of balance when swapping around meal plan exchanges. It is important not to leave yourself with an unbalanced and as a result, an inadequate meal that may trigger eating disorder behaviors.
- Since many eating disorder meal plans contain 2-3 snacks (in addition to the 3 meals), snacks can be an excellent place to fit appetizers and desserts into your intake. Snack exchanges can allow you the flexibility of fitting holiday treats into your meal plan while still being able to eat a balanced and well rounded meal.
Comment below if you need assistance figuring out other Thanksgiving food exchanges. I'd be happy to do my best to help you estimate them. Happy Thanksgiving!Image may be NSFW.
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