Choose sides like Brussels sprouts for a healthier Thanksgiving.If 3000 sounds like a lot of calories for one meal, that’s because it is. Yet many holiday meals bust straight on through to the other side of a whole day’s calories in one sitting. The bad news: holiday weight gain lasts all year. That’s right. All. Year. And year after year, this can really add up.
Now for the good news: you can still enjoy your holiday traditions without letting your waistline be a casualty. Read on for some practical tips, and a few less than practical (but highly effective) ones. Make this the year that you’re not just another statistic!
First, let’s take a closer look at exactly what we’re talking about here.
| A Typical Thanksgiving | A More Moderate Approach to Indulging | A Thanksgiving Plate That Won’t Slow You Down | |
| Pre-feasting snacks | - Half a cup of mixed nuts- One ounce of potato or tortilla chips with one teaspoon of chip dip | - Half a cup of mixed, raw veggies- Half a cup of fresh fruit | - Half a cup of mixed, raw veggies |
| The main event | - Half a cup of waldorf salad- Six ounces of white and dark turkey- Half a cup of stuffing (let’s face it – many of us take more than ½ a cup!) - Half a cup of cranberry sauce - Half a cup of mashed potatoes - Half a cup of gravy - Half a cup of green bean casserole - Half a cup of candied sweet potatoes - A dinner roll with a pat of butter - A slice of pecan pie with half a cup of ice cream | - Three cups salad with light dressing- 3 ounces of white and dark turkey- Half a cup of stuffing - A quarter cup of cranberry relish - Half a cup of mashed potatoes - A quarter cup of gravy - Half a cup of sauteed green beans - A quarter cup of candied sweet potatoes - Half a slice of pumpkin pie | - Three cups salad with light dressing- 3 ounces of white and dark turkey- A quarter cup of cranberry relish - Half a cup of sauteed green beans - Half a cup of baked sweet potatoes - Half a slice of pumpkin pie |
| Beverages | - One mixed drink- A cup of eggnog | - One glass of wine | - Unsweetened iced tea |
| Your BILL | That’ll be 3500 calories.You will need to walk 35 miles (more than 70,000 steps) to put things back into balance. | That’ll be 1200 calories.You will need to walk 12 miles, (more than 23,500 steps) to put things back in balance. | That’ll be 600 calories.You will need to walk 6 miles (about 12,000 steps) to put things back in balance. |
Tips & Tricks for Healthier Holiday Eating
If you’re a guest:
- Stick to the rule of 3 and only have 3 things on your plate at once.
- Take your time and enjoy your meal.
- Fill at least half your plate with non-starchy veggies first – I’m thinking Brussels sprouts, salad, or sautéed winter greens.
- Then fill a little more than half the plate with whole grains, or a healthy starchy vegetable such as a baked potato or baked sweet potato (maybe there’s a wild rice stuffing around?)
- Then add some lean meat from the turkey (or even go for seafood. It may not be the first thing people think of on a holiday also known as “turkey day”, but it’s not unheard of). The serving should be about the size of a small woman’s fist.
If you’re the host:
- Smart holiday cooking substitutions can mean fewer calories without sacrificing taste. As much as you are comfortable, use a lighter hand when adding oils, cream, sugar, or nuts. Instead, amp up flavor with a variety of fall vegetables, fresh seasonal herbs, cranberries, and citrus.
- Use smaller plates – it will subconsciously help your guests eat with more moderation compared to a large plate
- Serve salad first, and use a lighter dressing
- Use large forks – recent consumer research shows that the use of large forks was related to fewer calories. Go figure.
Not as fun, but these tips work
- Don’t drink your calories. No wine. No mulled cider. No cocktails.
- Stay away from anything creamy, be it soup, mashed potato, or dessert
- Eat a big breakfast and only sample a little of your favorites on the table
- Eat your meal on the treadmill. Just kidding.
Happy Eating!
