Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables
Category: Meals, Entrees, & Side Dishes State: Frozen Method: Microwaved
Nutrition Highlights
Serving Size
Calories
493
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 251 (50.9%) |
| Fat | 135 (27.3%) |
| Protein | 107 (21.8%) |
| Total | 493 (100%) |
Serving: 1 serving [385g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 274 (71.2%) |
| Carbohydrate | 63 (16.3%) |
| Protein | 27 (7.0%) |
| Fat | 15 (3.9%) |
| Ash | 6.4 (1.7%) |
| Total | 385 (100%) |
Serving: 1 serving [385g]
Benefits
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Turkey is a lean protein that provides essential amino acids and helps build muscle. It is low in fat and calories
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Stuffing adds fiber, vitamins, and minerals. Whole grains in stuffing provide complex carbohydrates for sustained energy
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Mashed potatoes with gravy is a good source of potassium and vitamin C from the potatoes. The gravy adds flavor and modest calories
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Assorted vegetables add vitamins, minerals, fiber and antioxidants. Different colored vegetables provide different nutrients
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Microwaving is a quick cooking method that retains nutrients compared to other methods like frying
Risks
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High in sodium from gravy and seasoning mixes used in stuffing. Sodium intake should be limited to less than 2300mg per day
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High in saturated fat and calories if skin is eaten on turkey and gravy is consumed. Limit portions and remove skin to reduce saturated fat and calories
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May contain preservatives if frozen or microwaved vegetables are processed. Look for low or no preservative options when possible
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Could lack in fiber and nutrients due to overcooking of vegetables. Eat a variety of colorful vegetables to get fiber and nutrients
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Portion sizes matter. Limit portions to avoid overeating and extra calories which can lead to weight gain over time
Additional Information
Turkey, stuffing, mashed potatoes with gravy, assorted vegetables, frozen, microwaved, is a classic holiday meal that offers a variety of nutritional benefits and risks. Let's break down the primary and secondary attributes to understand the nutritional profile of this meal.
Turkey, the primary attribute, is a lean source of protein. It is low in fat and rich in essential amino acids, which are the building blocks of proteins. Turkey also provides important nutrients like selenium, phosphorus, and vitamin B12. However, the risks associated with turkey consumption lie in the cooking method and added ingredients. Microwaving frozen turkey can result in uneven heating, potentially leading to foodborne illnesses if not reheated properly. Additionally, if the turkey is processed or pre-seasoned, it may contain added sodium, preservatives, or unhealthy fats, which can be detrimental to health.
Stuffing, a secondary attribute, typically consists of bread, herbs, vegetables, and spices. While stuffing can be a flavorful addition to the meal, it may also pose some risks. Depending on the recipe, stuffing can be high in calories, carbohydrates, and sodium. The bread used in stuffing is often refined and lacks the fiber and nutrients found in whole grains. Additionally, some recipes call for large amounts of butter or other fats, which can increase the calorie content and unhealthy fat intake.
Mashed potatoes with gravy, another secondary attribute, offer both nutritional benefits and risks. Potatoes are a good source of vitamin C, potassium, and dietary fiber. However, when mashed, they are often mixed with butter, cream, or whole milk, which can significantly increase the calorie and fat content. The added gravy may contain high levels of sodium and unhealthy fats, especially if it is made from processed or packaged mixes.
Assorted vegetables, the next secondary attribute, can provide a range of essential vitamins, minerals, and dietary fiber. However, the frozen and microwaved preparation method may result in a loss of some heat-sensitive nutrients. Additionally, if the vegetables are pre-seasoned or come with sauces, they may contain added sodium, sugars, or unhealthy fats, reducing their overall nutritional value.
In summary, the turkey, stuffing, mashed potatoes with gravy, assorted vegetables meal offers a mix of nutritional benefits and risks. The turkey provides lean protein and important nutrients, but the cooking method and added ingredients should be considered. Stuffing can be flavorful but may be high in calories, carbohydrates, and sodium. Mashed potatoes offer nutrients like vitamin C and potassium, but the added fats and gravy can increase the calorie and fat content. Assorted vegetables are nutritious, but the frozen and microwaved preparation method may result in nutrient loss, and added seasonings or sauces can decrease their nutritional value. To make this meal healthier, opt for homemade versions with minimal added fats, sodium, and processed ingredients.