Body Mind & Spirit
Get the Skinny on Eating Healthy this Thanksgiving by 1LT Christina Deehl MS, RD, LDN
It’s that time of year again. The air is getting cool, the leaves are falling, and you’ve been looking forward to spending time with loved ones while indulging in delicious feasts. Thanksgiving dinner may be the largest meal you'll eat all year long, which isn’t always a good thing. In multiple surveys, people report the average holiday weight gained between Thanksgiving and Christmas is about five pounds; however, studies suggest it’s probably less. Either way, the added pounds are usually an unwelcomed holiday gift. This year, whether you’re preparing the meal at home or eating at someone else’s gathering, we have some tips on preventing the unwanted holiday weight gain.
Planning your own feast? First: plan the menu. We love traditional meals, but many old-fashioned recipes are loaded with fat. By making simple changes you can increase the nutritional value of foods and your
www.fortcampbellmwr.com
arteries will thank you. Try enhancing flavors with fresh herbs, spices and seasonal fruits & vegetables to minimize the need for excessive amounts of butter, cream and salt. When baking, you can replace butter with apple sauce for a moist and light dessert. Recipes can also be modified using low-fat products. For instance if your recipe calls for cream, substitute half and half instead. These little changes can go a long way. A guest at someone else’s feast? Don’t show up hungry. We may think “I won’t eat all day to account for the big meal,” but when we show up starving we eat twice as much. Have a healthy, high fiber snack (like a salad or a bowl of veggies) before you go. When you get there, steer clear of the appetizers and mindless munching, wait for the main meal instead. This plan alone can save you hundreds of calories. Be selective. Buffets don't have to be all you can eat. Check out the offerings and focus on what you'll enjoy, not how much you can squeeze on your plate. Fill half of your plate with colorful veggies, fruits or items that have these as their main ingredient. Add some lean protein (go for the white meat) and high-fiber grains to keep your appetite in check. You know creamy sauces, gravies, and cheesy toppings are going to add calories, so take smaller portions of those items. Frequently our eyes are bigger than our stomachs. Start with small portions and if you still feel hungry, give yourself at least 20 minutes before going back for more. Remember, you don’t have to clean your plate to show your host your appreciation. Listen to your body and eat until you are full and content, not overly stuffed and uncomfortable. Another thing to be mindful of is drinks. Opt for the calorie-free choices such as water or unsweetened tea. Alcohol and
high-fat eggnog can contribute more to your waistline than you think. Remember, it’s ok to say no to alcohol or high fat foods that are being offered. To avoid temptation, don’t stand around the food table (or the bar) when you are at a holiday gathering. Socialize and focus your energies on making conversation with others instead of focusing on foods. Conversation is calorie-free. Lastly, plan for a little indulgence. It is the holiday season after all, so don’t deprive yourself. If you plan to indulge in a homemade holiday treat, ask yourself what you're willing to give up in exchange. Maybe tomorrow you will have a smaller lunch, or put in extra time at the gym.
During the holiday season when eating increases, physical activity should also increase. One of the most effective ways to maintain or lose body weight is to engage in regular aerobic activity. This Thanksgiving enjoy spending time with your loved ones. Whether you are preparing healthy holiday meals at home or attending holiday parties, remember to plan effective strategies to help you achieve your weight goals. Achieving your health goals will give you one more good reason for holiday cheer! Please call (270) 412-9109 for additional information or to reach the Nutrition Clinic at BACH. Happy Holidays from the Nutrition Care Division at Blanchfield Army Community Hospital!
10