Nutrition Notes
The Greatest Wealth is Health:
Healthy Thanksgiving
by Melissa Copp, RD, LD, assistant director, fitness
Thanksgiving is a time for the three F’s- family, football, and of course, food. Despite what you may hear in diet books and magazines, you don’t have to spoil the holiday spirit by avoiding the feast. Instead, start this turkey day on the right foot, and enjoy the foods that make the holiday season so memorable.
Most people struggle to resist holiday treats, but don’t be ashamed. It’s time you train yourself to be a nutrition-wise holiday feaster.
Did you know that approximately 3,000 calories and 200 plus grams of fat is the average total calorie and fat content of a traditional Thanksgiving meal? That’s in one meal alone, so when the festivities continue throughout the day, calorie consumption can add up, resulting in tighter clothing and a lot more waddling by the day’s end.
This holiday season, consider taking time to prepare some healthy holiday food option for everyone. This not only prevents you from splurging on high fat/high calorie foods, but also cuts some fat and sugar out of family’s diets too. Consider substituting applesauce or canned peaches for sugar, or use low-fat/non-fat dairy options. You can even cut some calories and cholesterol by using two egg whites for every whole egg in a recipe.
Eating one big meal on one holiday doesn't really seem like much, but many people gain a pound or two over the holidays, which can add up to a lot of weight gain over the years when exercise lacking in the daily mix.
So you don’t cook the holiday feast…not to worry, there are things you can do to prevent the “overindulging stomach pains:”
- SLOW DOWN. Eating too fast means eating more food. It takes about 20 minutes for your body to experience any sensations of fullness.
- Try any food that you desire, but take smaller portions than you’d normally take.
- Try to choose whole grain breads to ensure more fiber, minerals, and vitamins.
- Eat TONS of green and colorful vegetables. Remember to fill 2/3 of your plate with fresh or steamed varieties.
- Drink lots of water. Sometimes, the hungry sensation can be confused with thirst. Staying hydrated can prevent you from eating to much.
- Use a smaller plate and fill it up. Sometimes our stomachs can be tricked into feeling full after eating a “full” plate of food, no matter the plate size.
- Eat the turkey meat, but not the skin. The skin is a source of excess calories and fat. Avoid it if you can.
- Resist going back for seconds and thirds after you’ve had one heaping plate of food.
- Enjoy a very small portion of each dessert if you like, so you can trick your taste buds into thinking you’ve had it all and are full of desserts.
- Consider starting your Thanksgiving morning with a brisk walk or jog.
Did you know that the average American gains between two to six pounds over the holiday season? “The Holidays” begin with Thanksgiving and don’t stop until after the New Year’s!
Thirty-five hundred calories make one pound, so all it takes is 500 extra calories a day, which could surprisingly be two extra rolls or an extra scoop or two of stuffing. Doing this steadily for a week and can result in extra pounds.
Food and watching portion sizes shouldn’t ruin your holiday experience, but they should be considerations when you’re planning on a healthy future. Make sure your eyes and portions aren’t bigger than your stomach and belt allow this Thanksgiving, become a wise feaster!