How to maintain healthy eating habits this Thanksgiving
Thanksgiving usually results in excessive calorie intake, around 2,000-5,000 calories. For some, this can mean eating 2-4 days’ worth of one’s recommended calorie intake within a span of a few hours.
Whether you are on a weight loss journey or looking to maintain your current body weight – total calorie intake will be better controlled with a few dietary adjustments.
One Plate Rule
Using multiple plates at Thanksgiving will result in excess calories consumed. Many may find themselves justifying this action by practicing “portion control” while still using multiple plates or smaller plates. However, this adds up quickly and is how calories can go unnoticed.
Portion Control
Now that we have settled on a singular plate, it is important to apply similar portion control for all food groups, as we would usually do. Maximize non-starchy vegetables and protein, while keeping the carbs controlled.
Keep in Mind: popular holiday dishes that all count as carbohydrates: yam/sweet potato casseroles, mashed potato, macaroni and cheese, corn. If you want more than one of the above-listed starchy options, reduce the size of each to prevent duplicate, triple, (or more) starch servings on your plate.
Condiments + Oils
Now that we have our singular plate and are practicing portion control: Also be aware of “calorie-dense” ingredients that complicate all efforts at controlling calories with methods such as portion control.
- 1-Tablespoon of oil (any type – yes, this includes olive and avocado oils too) will be an additional 120 calories, and 1-Tablespoon of butter an additional 100 calories.
- Use vegetable/turkey/chicken broths or stocks instead of oils whenever possible. This can be great to sauté onion, celery, etc. You may also wish to use broth/stock to moisten the stuffing instead of oils.
- Gravy is a high calorie condiment. Depending on how it is made, you may wish to aim for total avoidance or can try some modifications.
- Gravy that is made from fat drippings and thickened with flour is an example of a very high calorie condiment. Pureed vegetables can be used as a thickener – try cooked carrots!
- Prepare vegetables without oils, milk, cheese – often we may add vegetables to our plate under the assumption this is healthful – however if the cooking methods require high-fat/calorie ingredients, this is not going to aid in controlling total calories.
The Turkey
Remove the skin – This will be a significant reduction in fat and calories.
Stick to water
Avoid all beverages like soda, juice, coconut water and similar. Keep in mind, this is not a usual day of eating for many, thus we must control as many aspects of the diet as possible. Even in small amounts, these drinks are not recommended.
Desert – is it necessary?
After an unusually large volume of food intake and higher calorie intake compared to most individuals’ usual, the sweets and cakes are more than likely not going to fit within a weight loss journey. Choosing fresh fruits can be a way to still take part in the desert festivities and feel included, without being an additional source of high calorie foods.
Final Take-Away
The goal is to remember that this is ONE day.
If you are someone who feels guilt around the holidays and food choices – allow yourself some grace and apply the above modifications to align closer with your usual weight management diet.
On the other hand, many individuals may find themselves continuing with the large volume meals or overall poor eating habits for a few days after the holidays. This is the difference between making a lifestyle change and yo-yo dieting. Give leftovers to friends and family if you struggle keeping them in the home. Find new ways to use leftovers like turkey. For example: use turkey in a salad, in an omelet or frittata, in a vegetable soup.
