The season of thanks is upon us and if you find yourself thinking about the upcoming feast, you’re in good company! Since Thanksgiving only comes around once a year, and the feast often includes some once a year favorites, it’s easy to splurge. And luckily, you can do so without sabotaging your diet!
With a little pre-planning and self-discipline, you can enjoy your traditional holiday favorites in a guilt-free way! Here’s how:
1. Stay Active
Before indulging in your favorite holiday foods, drinks, and treats, create a calorie deficit by exercising to burn off extra calories. The winning formula for preventing holiday weight gain is to eat less and exercise more, or simply exercise more to account for your elevated caloric intake. Some easy ways to accomplish either include increasing your steps or lengthen your fitness routine the days/weeks leading up to the holiday or increasing the time or intensity of your workout the day of the feast. You may also consider making fitness a family adventure by taking a morning walk, participating in a flag football game, or participating in a fun run.
2. Eat a Healthy Breakfast
While you might think it makes sense to skip breakfast to save calories for your Thanksgiving feast, experts agree eating a small meal in the morning not only gives you more control over your appetite but also decreases the likelihood of overindulging later in the day. Start your day with a small, healthy breakfast, like an egg with a slice of whole-wheat toast, a bowl of whole-grain cereal with low-fat milk, or yogurt with fresh fruit and granola. By eating a nutritious meal with protein and fiber to start your day, you stave off a huge appetite later and make better food and beverage choices at your big meal.
3. Lighten Up
Whether you are hosting Thanksgiving dinner or simply bringing sides or desserts to share, find ways to make your recipes healthier with less fat, sugar, and calories. Some easy swaps include using fat-free chicken broth to baste the turkey and make gravy, using natural sugar substitutes (such as stevia or agave) in place of sugar, using fruit purees instead of oil in baked goods, and using plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.
4. Watch Your Portions
Thanksgiving feasts are just that! The tables are bountiful, beautiful displays of traditional family favorites and over-indulgence is expected. Before filling your plate, consider your options, decide what you’re going to choose, and select reasonable-sized portions of your holiday favorites. Supplement your meal with fresh ingredients such as salads and fresh fruit, or roasted veggies. Some other healthier Thanksgiving foods include white turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, thin gravy, and pumpkin pie.
5. Skip the Seconds
There’s nothing like Thanksgiving leftovers so rather than overindulging on a second serving of your favorite holiday fares, save them for the next day. By limiting yourself to one plate, you are less likely to overeat and have more room for a delicious dessert.
6. Savor Your Meal
One of the easiest ways to enjoy your meal and feel satisfied with one plate full of food is by eating slowly, putting your fork down between bites, and savoring each mouthful. Rather than rushing through your meal, take your time to enjoy both the food and the conversations your feast offers.
7. Go Easy on Alcohol
Not only do alcohol calories add up quickly, when you overindulge on alcohol you are more likely to make poor food choices. Opt for a glass of wine or a wine spritzer and enjoy a glass of water between alcoholic drinks. By balancing your alcoholic and water intake, you can stay hydrated, limit alcohol calories, and stay sober.
8. Be Realistic
The holiday season is a time for celebration! And with busy schedules and added temptations, it’s a good time to strive for balance. Focus on weight maintenance rather than weight loss. And if you find you’ve overindulged, give yourself some grace and commit to getting back on track the next day. One day of overeating or missing your workout won’t derail your overall health.
9. Count Your Blessings
Thanksgiving is not just about the delicious bounty of food, it’s a time to celebrate relationships with family and friends and express gratitude for all the good things in your life. By taking the focus from the feast and expanding it to include socializing, spending quality time with loved ones, and acknowledging the positive in your life, you’ll boost your overall health.
We wish a happy, healthy Thanksgiving!
