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Thanksgiving
kicks off dieters’
holiday dilemma

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Staff and wire reports

Thanksgiving is neither waist- nor hip-friendly.

The numbers tell the story. A typical Thanksgiving dinner has 3,750 calories:

Turkey: 8 ounces white and dark meat (2 servings), 480 calories
Mashed potatoes: 1 cup, with butter, 300 calories
Stuffing: 1 cup (2 servings), 600 calories
Gravy: 3 to 4 ladles, 800 calories
Sauteed green beans: 1/2 cup 50 calories
Candied sweet potatoes: 3/4 cup, 300 calories
Cranberry sauce: 1/2 cup, 200 calories
Roll: 1, with butter, 180 calories
Beverage: 1 glass cider or wine, 150 calories
Pumpkin pie: 1 piece with whipped cream, 540 calories
Coffee: 1 cup with cream and sugar, 150 calories

The Association of Asian Pacific Community Health Organizations says the holidays are particularly challenging to diabetics.

But following these guidelines should take some of the danger out of holiday eating. They'd be worthwhile for non-diabetics as well in approaching the buffet:

Fill your plate with vegetables and grains, taking only small portions of lean meat, poultry or fish.

Avoid anything fried or laden with cream, mayonnaise or butter.

For dessert, go with fresh fruit and -- if you must -- just a tiny serving of a cake or pie.

This may be too late for Thanksgiving, but for upcoming parties, plan a dish for yourself that features high-fiber, low-fat foods made with whole grains and fresh vegetables.

There are ways to cut back without depriving yourself. When making your gravy tomorrow, for example, try this approach:

Good Gravy

www.come-over.com

1/4 cup defatted turkey drippings
1/4 cup flour
2 cups chicken broth
Salt and pepper, to taste

To make defatted turkey drippings: While turkey cools, pour drippings into a container. Put into the freezer until fat solidifies on the top. Discard the fat.

Place defatted drippings into a pan, whisk in flour, add broth, cook over medium heat until smooth. Add salt and pepper to taste. Yields 2 cups.

Nutritional information unavailable.

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