Thanksgiving only comes around once a year, so why not go ahead and splurge? Gaining weight during the holiday season is a national pastime. Year after year, most of us pack on at least a pound (some gain more) during the holidays — and keep the extra weight permanently. But with a little thought, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. Create a calorie deficit by exercising to burn off extra calories. Increase your steps or lengthen your fitness routine during the weeks leading up to and especially on T-day.
Make fitness a family adventure.Take a walk early in the day and then again after dinner, organize a game of touch football, or join in a community Thanksgiving morning 5k. It is a wonderful way for families to get physically activity and enjoy the holiday together.
While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast, such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with lowfat milk, so you won’t be starving when you sit down to dinner.
Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar and calories. Here are a few tips to make traditional dishes healthier.
Use rolled oats or crushed flax seeds instead of breadcrumbs.
Instead of butter or oil in baked recipes, you can substitute unsweetened applesauce, prunes, mashed bananas, or even mashed avocados.
Use pureed black beans in recipes instead of flour.
Try plain yogurt in creamy dips, mashed potatoes, and casseroles.
Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you’re going to choose.Then select reasonable sized portions of foods you cannot live without.
Don’t waste your calories on foods that you can have all year long. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods, and while it may take some discipline, skip the seconds.
While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. White turkey meat, vegetables, roasted sweet potatoes, and pumpkin pie tend to be the best bets because they are lower in fat and calories; if you keep your portions small, you can enjoy whatever you like.
Looking for a few, new healthy recipes to add to your Thanksgiving tradition? Visit http://www.rbmc.org/healthythanksgiving recipes/ for delicious, healthy recipes, including Sweet Potato and Apple Soup, Beet and Apple Salad, Brussels Sprout with Chestnuts and Sage, and Bulgur Stuffing with Dried Cranberries and Hazelnuts.
Registered Dietitian Kristin Carlino is part of the Institute for Weight Loss at Raritan Bay Medical Center in Old Bridge. The Institute provides individualized medical and surgical solutions and support for individuals seeking weight loss, who have been unable to lose weight through conventional dieting, exercise or weight loss medication. To attend a free seminar or make an appointment, call 855-TIME-4-ME.