According come the Calorie control Council, we eat a ton top top Thanksgiving — about 4,500-plus calories. Many of us look front to stuffing our faces and also welcome the food coma the follows, but in the soul of the original Thanksgiving meal, which had indigenous foods Native american presented come the Europeans as an giving of health, we broke down the modern, most famous dishes that Turkey work by the nutrients and calories come get earlier to the root of the feast.

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“The meal we’re having actually today is an adulterated variation of the original,” states Adam Kelinson, high-performance nutritionist, organic chef, and also creator of organic Performance. “Try and have an understanding of where your food came from. We tend to it is in so detached native the genesis that that initial Thanksgiving story and meal.”

Along with Kelinson, The manual asked two celebrity fitness trainers how to burn off the calories every dish.* ours experts encompass Michael Olajide Jr., a former champion boxer and fitness experienced that has trained Hugh Jackman, Jake Gyllenhaal, and also Will Smith, and Mark Langowski, fitness guru and also sought-after trainer.

Understanding the caloric break down and practice it takes come negate our favorite Thanksgiving dishes might make you more mindful when slopping top top a second helping the sweet potato casserole. Or not, i beg your pardon is well also. “It’s among those meals whereby calories don’t count,” Kelinson says.

Let’s dig in.

Turkey

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Lauri Patterson/Getty Images

206 calories per 1/2 cup

Our experts agree turkey is her friend top top Thanksgiving. “You’re walking to have a lesser amount of calories through turkey being a leaner meat,” states Kelinson, and also you’ll enjoy all the an excellent nutrients if her turkey is sourced well.

Make it healthier: Langowski suggests to “focus much more on the lean turkey meat without the skin.”

Mashed Potatoes with Gravy

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Alice Day/EyeEm/Getty Images

89-183 calories every 1/2 cup

With all these Thanksgiving dishes, nutrients and calories will vary relying on the extr components included (i.e. Butter, sugar, etc.). For the many part, “I’d to speak dig right into the mashed potatoes and also gravy because it has a lot of an excellent fats and also nutrients,” Kelinson says. “Mashed potatoes, in regards to calories, is just fat, but just because fat has the most calories it doesn’t typical it’s the worst point for you. Your fats space going to offer you satiety, so you won’t wind up eating as much.”

Make that healthier: “Go easy on the gravy,” states Langowski. “A cup of this will collection you back about 250 calories.”Burn the calories: Langowski argues a 30-minute jog.

Green p Casserole

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Lauri Patterson/Getty Images

250 calories per 1 cup

Looking in ~ calories, you can not find a many in green bean casserole, however it comes down to how it’s prepared. Langowski proposal not reasoning of this dish together a “vegetable,” and Kelinson add to that since green beans aren’t seasonal during Thanksgiving, you won’t acquire the many nutrient bang anyway.

Make that healthier: have plain eco-friendly beans instead.Burn the calories: jump rope because that 20 minutes.

Sweet Potato Casserole

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ftwitty/Getty Images

650 calories per 1 cup

Yes, the is a ton that calories. “With the casserole, you are adding butter and also marshmallows,” describes Langowski.

Burn the calories: A brisk walk approximately the block … for three hours.

Mac and also Cheese

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4kodiak/Getty Images

150-200 calories per 1/2 cup

A dense amount of calorie plus a the majority of fat means “you need to either select this or dessert,” says Kelinson. “If you’re looking come keep manage of calories during this meal, remain away from mac and cheese.”

Make that healthier: Ironically, picking full-fat cheeses will impart her mac with good fats that will certainly be both tasty and healthy, according to Kelinson.Burn the calories: Cardio. “In this dish, yes sir protein, but also a most really high carbs, and a many of people tend to no burn their carbs,” states Olajide Jr. Cardio will put you in a deficit as soon as it comes to calories.

Brussel Sprouts v Bacon

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Manny Rodriguez/Getty Images

190 calories per 1 cup

Unlike eco-friendly bean casserole, Brussel sprouts are “seasonally appropriate, for this reason you’ll get your highest nutritional value,” Kelinson says. “But when again, you’re caught in the fat kingdom … however I don’t classify bacon as an unhealthy food, depending on where it come from.”

Burn the calories: Olajide Jr. Says, because of all the saturated fat in this dish, you have to depend on cardiovascular exercise and also jump rope or obtain your muscle endurance walking by spinning. “I tend to go for top body cardio like boxing, running, or dance since saturated fats often tend to coagulate about your midsection for this reason you require to relocate your core and also move it fast.” run rope because that 10 minute (equivalent to a 30-minute run, claims Olajide Jr.).

Stuffing

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Manny Rodriguez/Getty Images

179-389 calories per fifty percent cup

Although dense in the feeling of bread, Kelinson states stuffing is in ~ the lower finish of calories, even though yes typically an additional fat component added (i.e. Sausage or bacon sautéed in butter).

Make it healthier: “In regards to calorie control, eat the turkey and also leave the stuffing,” Kelinson says.Burn the calories: Olajide Jr. Describes that, to burn turn off stuffing, you must exhaust her resources, and there’s no quicker method than jump rope intervals. Perform 10 secs of double-turn jumps, rest 1-2 minutes, and go again. Carry out 10 intervals. You’ll also get a killer after-burn.

Pecan Pie

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400-500 calories per slice

Most world are surprised to find out that a solitary slice that pecan pie can have 500 calories, i m sorry is as result of a thickness of nutrients and tons that sugar like processed corn syrup — “that’s whereby you acquire the stickiness,” Kelinson elaborates. “You acquire into the kingdom of corn syrup, GMOs, and highly-processed foods and also you’re in the peril zone. Forget about the calories.”

Make it healthier: pick pumpkin pie instead.Burn the calories: Thirty grueling minutes of burpees, claims Langowski.

Pumpkin Pie

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243 calories per slice

The “internals” the pumpkin pie typically have no corn syrup and also are made through maple syrup and also cream, so “this is a far better dessert choice, no doubt around it,” claims Kelinson.

Make that healthier: don’t eat dessert. (Is that an option? No, no it’s not.)Burn the calories: Pumpkin pie tastes great and has actually a the majority of sugar, so usage that spike of energy to carry out wind sprints. “Hit it hard and attack it, you’ll have the street high and also energy for 30-40 garden dashes with 30-second breaks between. Perform 4 sets and also it doesn’t matter how quick you sprint, simply be as rapid as friend can,” Olajide Jr. Says.

See more: How Many Calories In 2 Pieces Of French Toast, Calories In French Toast

*Exact calorie quantities can differ relying on ingredients, preparation, and also serving size, and each male digests and also metabolizes according to his very own body.