Who says Thanksgiving dinner isn’t healthy? Poultry, vegetables, fruits and grains. Sounds like a pretty reasonable diet to me.
Of course, the problem isn’t always what you eat over the holidays, but how much.
Cheryl Forberg, MD, nutritionist for NBC’s The Biggest Loser, has a few tips on her website to help you stave off that Thanksgiving bulge.
The bottom line: A little self-control goes a long way.
1) The first rule of thumb, Forberg says, is to never to a holiday party hungry. Start your day with breakfast and a workout—or whatever your usual, healthy routine is. Have a snack before you leave the house, to curb your appetite. She suggests munching on half a sandwich, yogurt and fruit, or a glass of milk.
2) If it’s served buffet style, try to remember which foods to choose: Whole grains, fruits and vegetables, and lean meats. Eat plenty of veggies that aren’t drenched in butter or sauce.
3) If the food is just absolutely irresistible—and, let’s face it, home cooking often is—make sure you take small tastes of the high-calorie dishes. Don’t pile everything on just because it looks good, or you’ll end up packing on the pounds when you’re done.
4) Remember: It’s just one day. Don’t be too hard on yourself if you splurge a little. Many people, however, begin with a little indulgence on Thanksgiving, then a little more, and a little more, until by the Christmas holidays they’ve spiraled out of control. If you overdo it on Turkey Day, get back on the wagon Friday by eating a little less and exercising more.
5) Keep the cranberries simple. They’re an excellent source of fiber, potassium, and Vitamin C, plus powerful compounds that boost the immune system and slow the aging process. And they freeze well.
6) Sweet potatoes don’t have to be smothered in marshmallows and brown sugar. (Stop drooling.) The tasty orange veggies are high in nutritional value and antioxidant vitamin content. This year, Forberg suggests roasting peeled sweet potato cubes in a hot oven with a little olive oil and your favorite herb, like rosemary or oregano.
7) Don’t forget the turkey. It’s low in fat and high in protein. Use a rack to roast the turkey so the fat drips away; and baste your bird with a fat-free broth, instead of butter. It helps to choose a turkey breast roast instead of the whole bird, too. It’s a good way to shave off more calories and fat. Also, use a gravy separator to skim excess fat from the pan drippings.
8) Stuff yourself with some healthier stuffing. Instead of the usual white bread stuffing, serve some cornbread croutons peppered with spicy low fat turkey sausage and dried fruit. Add fat-free gravy if you prefer. You can use a nonstick pan to minimize the amount of oil required to cook any veggies you use in the stuffing. And bake your stuffing outside the bird—which technically makes it “dressing”—for an even further reduction in calories and fat.
9) For dessert, make pumpkin or sweet potato pies with canned, evaporated, skimmed milk. It’s rich and creamy with lower calories and fat than regular evaporated milk. If you’re adding sweetener, try using agave nectar. It’s got calories, but the fact that it’s natural, not processed, means it’s better for you. Plus, it’s loaded with antioxidants. And use egg whites instead of whole eggs.
10) Enough starch, already! Skip the dinner rolls, Forberg says. Or if that’s not an option, choose whole grain rolls instead.
Just remember this Thanksgiving: As much as the meal brings everyone together, try to be more thankful for the family and friends, not the food.
