A Healthy Holiday Eating Strategy

It's just two days 'til Thanksgiving and I know what you're thinking: "How am I going to get through this day without demolishing my healthy diet?" Fortunately, Melissa Kirdzik, my fabulous dietitian during my year as Shape magazine's Weight-Loss Diary columnist, is here with her best advice for a happy, healthy Turkey Day. Melissa, what do you say?

 

Like any other meal of the year, if you know there's a chance you may overdo it on not-so-healthy fare, plan to get in a workout or some sort of exercise. Many towns have turkey trots and pie runs for you runners out there. If you're not a runner, try to make it to the gym for a quick workout. If you're pressed for time, try for at least 20 minutes of high-intensity cardio to rev your metabolism. 
 
Break up dinner and dessert with a walk outside or some sort of family activity. I know a few people who will be Wii bowling with their kids during the day. If you prepare ahead by making any dishes that can be fully or partially prepared the day or so before, you'll have more free time on Thanksgiving morning.
 
Make sure to eat breakfast and don't graze while cooking. Try to stick to eating lighter every few hours. Remember, it's not a rule that YOU have to get completely stuffed.
 
Limit calorie-laden beverages. Drink water throughout the day, and sip on peppermint tea after meals to aid digestion. Limit juices, punches, cider and eggnog.
 
During the meal, eat slowly -- you'll register feeling full more quickly. Put your fork down between bites, eat the turkey and veggies first,then the stuffings and casseroles, if you must.
 
Offer to help with the clean-up and dishes -- the host will love you and you'll get to move around. Plus, it's harder to keep reaching for pie with dirty, soapy hands. 

 

Don't forget to enjoy the day, of course. And if you go overboard? Get right back on track the next day and pump up your workout a bit to compensate.
 
I'll leave you with this: A typical Thanksgiving meal has about 7,000 calories. Here are some average calorie counts for some of the dishes you may be eating:
 

• Turkey, 4 oz. serving:  160 calories without skin, 210 with skin
• 1 cup mashed potatoes:  240
• 1 serving sweet potato casserole: 300
• 1 medium sweet potato: 100
• 1 cup stuffing: 150
• 1/4 cup cranberry sauce:  110
• 1 pumpkin muffin:  200
• 1 piece cornbread (1/8 recipe, 2 oz.): 200
• 1 pat butter: 40
• 1/4 cup homemade gravy: 40
• 1 serving green bean casserole: 300
• 1 slice pumpkin pie (no whipped cream): 340
• 1 slice apple pie:  410
• 5 oz. wine: 130
• 5 oz. champagne: 98
• Lite beer: 50-65
• Regular beer: 100-200

Thanks, Melissa, for stopping by with this great information. Happy Thanksgiving, everybody! 
 

Comments

[Sagan]

7,000 calories! Good Lord.

I like to eat slowly (save room for pie, after all- and this way there might be leftovers for tomorrow!), go for a walk earlier in the day and definitely after dinner, and help with the clean up. I find that those strategies are REALLY good ones.

[Seabreeze]

I'm going to bookmark this post for when Christmas rolls around. Thanks for the quick and easy reference guide.

[elissa]

I don't know why people have to suck the fun out of Thanksgiving by giving us the calorie count of everything that we could possibly stick in our mouths. I understand that this was made so that people would be aware of what they're eating, but still... Thanksgiving is just one of those days where I don't care about diets and whatnot, and I eat what I like. I don't go crazy, but I enjoy every bite and I don't think about counting the calories. It's just one day. How much can it hurt?

And maybe I'm saying this because I had an eating disorder once, and I actually went through a Thanksgiving counting every calorie that went into my mouth (silently, of course), and looking back on that now it just seems like such a waste of time and energy.

I'm all for eating sensibly, not having four servings of pie, and getting some activity in on the day... but in my opinion Thanksgiving isn't about focusing on what you're eating and how much of it you are eating, it's about spending time with loved ones while having a good meal.

I also feel like I am slightly snarky because I'm a bit hormonal, so if this seems rude I apologize..