(By Kathleen M. Zelman, MPH, RD, LD)
1) Get Active
Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods, suggests Connie Diekman, MEd, RD, former president of the American Dietetic Association (ADA). “Eat less and exercise more’ is the winning formula to prevent weight gain during the holidays,” Diekman says. “Increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast.” Make fitness a family adventure, recommends Susan Finn, PhD, RD, chair of the American Council on Fitness and Nutrition: “Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together.”
2) Eat Breakfast
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 low-fat milk — so you won’t be starving when you arrive at the gathering.
“Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices,” says Diekman.
3) Lighten Up
Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories. “There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients,” says Diekman.
• Use fat-free chicken broth to baste the turkey and make gravy.
• Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
• Reduce oil and butter wherever you can.
• Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.
4) Police Your Portions
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,” suggests Diekman. “Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods.”
5) Skip the Seconds
Try to resist the temptation to go back for second helpings. “Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert,” Diekman says.
6) Choose the Best Bets on the Buffet
While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. “White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories,” says Diekman. But she adds that, “if you keep your portions small, you can enjoy whatever you like.”
7) Slowly Savor
Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness. Spread out the food and fun all day long. At the Finn family Thanksgiving gathering, they schedule dessert after a walk, while watching a movie together. “We eat midday, and instead of another meal at dinnertime, we continue the feast with dessert a few hours after the main meal,” Finn explains.
8) Go Easy on Alcohol
Don’t forget those alcohol calories that can add up quickly. “Have a glass of wine or a wine spritzer and between alcoholic drinks, (or) enjoy sparkling water,” says Diekman, “this way you stay hydrated, limit alcohol calories, and stay sober.”
9) Be Realistic
The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss. “Shift from a mindset of weight loss to weight maintenance,” says Finn. “You will be ahead of the game if you can avoid gaining any weight over the holidays.”
10) Focus on Family and Friends
Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends.
“The main event should be family and friends socializing, spending quality time together, not just what is on the buffet,” says Finn.
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(By Kathleen M. Zelman, MPH, RD, LD)