We all love Thanksgiving and can’t wait to gather around the dinner table with family and friends. Do you know that most Americans will consume more than 4,500 calories and about 200 fat grams on Thanksgiving day? Research has shown that the bulk of those calories are not just from the traditional complete meal (a whopping 2000 calories!) but from the all-day snacking in front of the Television watching parades, tv marathons, football or other sports.
Here are some eating tips that can help you stay on your diet without depriving yourself.
Don’t snack all day!
Prepare healthy snacks for when you watch the parade, like vegetables and hummus. Sunflower seends work too. Not only are sunflower seeds rich in protein, if you buy them unpeeled, they are a lot of work too.
Don’t go to the Thanksgiving dinner hungry!
Eat a big healthy breakfast and lunch so you don’t overeat at dinner. You know how it works, we end up eating more and faster when we are hungry.
Drink lots of water
Fill up your stomach with water, which has no calories. Limit and even avoid your alcohol and coffee during dinner…they will dehydrate your body and make you hungrier.
Eat your protein first
That means nail that turkey first. protein is filling and is the hardest for your body to convert into bodyfat.
Avoid high-fat sides
Just say “no” to macaroni-and-cheese, casseroles and all those fried, creamy and sugary items. Stay away from mashed potatoes that are made with butter and milk, cream of mushroom soup, candied yams, marshmallows and gravy. Instead, choose mashed sweet potatoes with salt and garlic and steamed green beans.
Have your turkey skinless
Be smart about the turkey portion you select. Go for about 4 oz of turkey breast with no skin.
Watch your portions
Don’t go for seconds and thirds. And if you absolutely cannot resist fatty sides, just have a small helping. Remember, moderation is key!
Stop when you are full and keep talking to your friends and family. Don’t get tempted by more food, get up and walk around if you feel you are having a hard time to resist.
Offer to host Thanksgiving
If you are in charge of the meal, you can control the ingredients and make the holiday healthy not just for yourself but for your friends and family as well. Substitute high fat ingredients with lower-fat or fat-free items, like egg whites instead of eggs, skim milk instead of milk, greek yogurt instead of sour cream, etc. Prepare lots of vegetable sides with green and colorful fall veggies. Mash your potatoes with just salt and garlic instead of milk and butter.
by Jason Kozma