Thanksgiving is an American holiday that is characterized by being with family, sharing, and giving thanks for all blessings. However, it is also characterized by the obscene amounts of delicious but fattening food that is served. The American Council of Exercise estimates a standard Thanksgiving meal to be around 3,000 calories or more. Dr. Monica Meadows, a lecturer in Nutritional Sciences in the Department of Human Ecology, explains that “you don’t have to deprive yourself, but you also don’t have to participate in mindless eating.” Here are some tips on how you can still experience the deliciousness of Thanksgiving without as much guilt.
Keep Appetizers at Bay
Snacking on the usual chips, dips, and crackers can rack up the calories to as much as 1,000 before you even sit down for the real meal. Instead, munch on some fruits and vegetables to keep your appetite under control. However, do not starve yourself all day before the meal because you will be more likely to overeat when dinner finally rolls around. Eat a small breakfast and lunch to keep yourself satisfied until the turkey comes out of the oven.
Use Smaller Plates
With a larger dinner plate, you may put more on your plate than you need and treat Thanksgiving like an all-you-can-eat-buffet. Use a salad plate so you can prioritize what you really want on your plate or try small samples of many different foods. “If you use a smaller plate, you are generally more satisfied with what you get,” said Meadows.
Be Cautious of What Goes on the Plate
Before you plop the mashed potatoes and gravy on your plate, Meadows suggests first filling at least half your plate with vegetables. One quarter of the plate should be a lean meat like skinless turkey and the other quarter a healthy starch of your choice like a baked sweet potato. Meadows also clarifies that green bean casserole “drowning in mushroom soup with fried onions on top” is not classified as a vegetable.
Don’t Drink Empty Calories
Alcohol is comprised of empty calories and can actually dehydrate your body. Opt for water or artificially sweetened ice tea instead. Water helps fill your stomach and keeps you hydrated throughout the festivities. If you need an alcoholic drink, trade the usual sugary cocktails for champagne or a few small glasses of wine.
You Can Have Dessert
It’s a holiday, you have the right to splurge. If you decide to have a slice of pie, try pumpkin. “A piece of apple pie is crammed with about 400 calories and 20 grams of fat, but pecan pie takes the cake at about 500 calories and 27 grams of fat per slice,” said Meadows. If pumpkin isn’t your thing, it’s okay to have a small sliver of pecan pie but the concept of moderation must be remembered. “Holidays are all about moderation, you can have a little bit more than you normally would,” explains Meadows.
Walk It Off
If you decide to go all out for Thanksgiving, your activity level will have to be boosted before and after the holiday to offset the damage. Also, try to limit your caloric intake the few days before and after. Dr. Meadows doesn’t believe that you have to restrict yourself completely during the holidays. “Don’t take tradition away, but don’t think everyday is a holiday and you can always have a little something extra.”