Thanksgiving is a time for family, friends, and of course, food. But with all the delicious dishes, it can be easy to overindulge and forget about healthy eating. Fortunately, Registered Dietitians (RDs) have some tips to help you stay healthy on Thanksgiving. From mindful eating to incorporating physical activity, RDs have advice to help you enjoy the holiday without sacrificing your health.
How to Stay Healthy on Thanksgiving According to RDs
Thanksgiving is a time for family, friends, and of course, food. But with all the delicious dishes, it can be hard to stay healthy. Registered Dietitians (RDs) have some tips to help you enjoy the holiday without overindulging.
Eat a Balanced Meal
RDs recommend eating a balanced meal with a variety of foods. Start with a plate of vegetables, such as roasted Brussels sprouts, steamed green beans, or a salad. Then, add a serving of lean protein, such as turkey, chicken, or fish. Finally, top it off with a small portion of a carbohydrate, such as mashed potatoes, stuffing, or dinner rolls. This will help you get the nutrients you need without overdoing it on calories.
Watch Your Portions
It’s easy to go overboard when it comes to portion sizes. RDs suggest using a smaller plate to help you control your portions. Fill half of your plate with vegetables, a quarter with lean protein, and a quarter with a carbohydrate. This will help you get the right balance of nutrients without overeating.
Choose Healthy Sides
When it comes to side dishes, opt for healthier options. Instead of creamy casseroles or dishes with added sugar, choose dishes that are made with fresh vegetables and herbs. Roasted vegetables, such as Brussels sprouts, carrots, and squash, are a great way to get in some extra nutrients. You can also try adding some fresh fruit to your plate for a sweet and healthy treat.
Limit Alcohol Intake
Alcohol can add extra calories to your meal, so it’s important to limit your intake. RDs suggest sticking to one or two drinks and alternating with water. This will help you stay hydrated and avoid overindulging.
Exercise is a great way to stay healthy during the holidays. Take a walk after dinner or play a game of touch football with your family. This will help you burn off some of the extra calories and get in some quality time with your loved ones.
Finally, don’t forget to enjoy yourself. Thanksgiving is a time to be thankful and celebrate with your loved ones. So, don’t be too hard on yourself if you indulge a little. Just remember to practice moderation and enjoy the holiday.
Thanksgiving may look a bit totally different this yr, and when you could not have the identical crowd of buddies or household round, one factor will keep the identical. And that is the massive feast and additional consumption of energy that naturally occurs on Turkey Day yearly. However if you wish to keep away from feeling overly stuffed and packing on any further kilos, you may wish to preserve a couple of wholesome consuming ideas in your radar. This manner, you’ll be able to higher management your urge for food with out feeling disadvantaged of your favourite meals and the comforting sentiment of the vacation.
Sure, you possibly can nonetheless take pleasure in all that comes with Thanksgiving with out getting into a meals coma! We spoke with two dietitians and rounded up the very best ideas so you possibly can keep wholesome this vacation season. And when you’re at it, check out any of the 21 Finest Wholesome Cooking Hacks of All Time!
We all know there’s a lot to be completed, however you continue to wish to make time to get in a exercise earlier than you begin cooking.
“When you have the time, get your coronary heart racing early with a superb cardio exercise,” says Ilyse Schapiro MS, RD, CDN. And why cardio? Your metabolism will get fired up, and you will torch some energy. In case you mix the cardio with weights, additionally, you will preserve that metabolism elevated for longer, too. Simply do not forget that train is not an excuse to overeat, so you continue to wish to monitor your portion sizes.
You are going to wish to drink loads of water on Turkey Day, as you may not truly be hungry like you might assume.
“Lots of people assume they’re hungry, however they actually simply must drink water,” says Schapiro. The best method to keep on target is to hold a water bottle with you and drink all of it day lengthy, Schapiro recommends. In case you plan on consuming alcohol, match every boozy beverage with a glass of water in between.
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As a substitute of indulging within the staple that’s the inexperienced bean casserole, as an alternative, simply take pleasure in some sautéed inexperienced beans.
“Skip the cream of mushroom soup and the cheese and select to saute inexperienced beans with some olive oil and garlic for a more healthy dish,” Schapiro recommends. It will nonetheless style scrumptious and can save over 100 energy and fats per serving.
“Swap candy potato casserole with marshmallows for a plain baked candy potato,” says Schapiro. You’ll save over 400 energy, 70 grams of sugar and seven grams of fats by doing so and you may nonetheless load it with more healthy toppings, like diced broccoli and just a little cheese, for instance. “You may bake a candy potato and high with just a little brown sugar for a more healthy substitute, as effectively,” she says.
We all know—pecan pie screams Thanksgiving, however so does pumpkin pie. And going for a slice of pumpkin pie as soon as dessert rolls round is a a lot more healthy choice per slice.
“You’ll save over 500 energy, 27 grams of sugar, and 16 grams of fats,” says Schapiro. Sorry to the pecans, however you get a skip!
Cauliflower has turn out to be an awesome low carb staple, and it makes for a simple swap for mashed potatoes. That is proper, go for some mashed cauliflower on Thanksgiving day. This aspect dish will save on a ton of carbs, energy and fats.
“Mashed cauliflower is a superb different to mashed potatoes, plus the fiber from the cauliflower will preserve you full,” says Schapiro. So as to add extra taste, you possibly can add loads of seasonings, like recent herbs.
As a substitute of utilizing sugar-laden canned cranberry sauce from the shop, go for recent berries to make your personal at house.
“The canned cranberry sauce tends to have excessive fructose corn syrup and different components,” says Schapiro. Making your personal can’t solely prevent energy however loads of added sugar.
Plain and easy—you do not want that turkey pores and skin to nonetheless benefit from the tender, juicy meat.
“Keep away from the pores and skin on the turkey as it’s loaded with fats and energy and the turkey will nonetheless be flavorful,” says Schapiro. It is simple; simply take away the pores and skin earlier than you eat it.
“In case you have a tendency to depart the Thanksgiving desk overfull and uncomfortable every year, be choosy and picky about which indulgences you place in your plate,” says Kelly Jones MS, RD, CSSD, LDN. In case you actually love your loved ones’s conventional pie recipe, by all means, take pleasure in a slice mindfully. However, if it is one thing you sometimes simply eat as a result of it is there (assume: bread rolls and butter), skip it! You additionally should not really feel the necessity to eat a dish (and even seize seconds) simply to please others.
“This may be laborious for sure cultures (I can hear my Italian grandmother pushing meals at the back of my head as I say this), however for the sake of your well being and physique autonomy, you could have the correct to show down meals,” says Jones.
Simply discover a method to decline that is not offensive to anybody.
Want some pointer? Simply saying “No, thanks, I do know it is scrumptious however I’ve already had an excessive amount of” or “I actually wish to save room for [one other dish)” or “I am going to have leftovers tomorrow” ought to do the trick.