Thanksgiving is right around the corner. For some, it’s a
road trip home, or maybe you host it yourself. Either way, you’ll be faced with
endless buttery biscuits, warm pumpkin pie, and creamy mashed potatoes. Whether
you are already on your weight loss journey, or you have just started, we don’t
want you to lose progress over the holidays. Here’s my guide to eating right
this Thanksgiving – no stretchy pants needed.
Portion control!
You’ve heard it before, but what does it mean? Portion is
how much you choose to eat, but a serving is how much of what foods you should
eat. The amount of lean meat you consume should be around the size of a deck of
cards. Your starch like potatoes, or pasta, should equal the size of half a
baseball. The amount of cheese should be comparable to a domino. Butter you put
on your dinner roll should equal the size of a dice.
Another tip when it comes to portion control involves the
plate you choose to eat on. It is easy to pick an oversized plate to layer on
all the turkey and fixings, but it also means that you are eating more than you
need. A smaller plate still gives you the illusion that you filled your plate
up, but you won’t be overeating. The trick here is to stick to one small plate.
Timing
I know what you are thinking, that sounds cheesy, but it is
quite simple to be aware when at the dinner table! Start with slow eating. It
can take your brain up to 20 minutes to recognize that it is satisfied. Before
going back up for seconds, take some time to let your body digest what you just
put in there. Listen to your body. Eat until you feel content. Stop before you
feel bloated or stuffed. There will always be leftovers if you find yourself
hungry after a while.
Drink of Choice
Whether you drink water, a nice glass of wine, or a cold
brew for dinner, it is important to know how that affects your eating habits.
Stay hydrated no matter what. Our body can confuse dehydration for hunger. If
you drink water throughout the day, you can help fight this problem. Water is
calorie free and will keep you feeling full!
If you do plan on consuming alcohol, make sure you know your
limits and do not exceed those. Alcoholic drinks usually contain high calories
or sugars. Not to mention, drinking adult beverages can reduce your resistance
to overindulging in both food and alcohol.
Choose a light beer. Michelob Ultra contains 95 calories and
only 2.2 carbs. If you are more of a wine person, swap your usual red for a
crisp white. Although whites don’t have the health benefits of red wines, they
are usually less in calories. If neither are for you, try a hard seltzer such
as White Claw or Truly.
Being Engaged
No I don’t mean the bling, I am talking about being engaged
with your family and friends. Sometimes Thanksgiving is one of the few times a
year you get to catch up with everybody. Enjoy the time together. Not only is
it a distraction from what is in the buffet, but also Thanksgiving is a time to
celebrate together. And pro tip, if you are talking, that means your aren’t
eating. ;) Another way to be engaged might mean being active! Start a tradition
of playing flag football or a game together. It is a good way to get moving and
burn calories.
Food Alternatives
If the whole family is dieting and down for eating
healthier, you can switch up your dishes to be more carb and calorie friendly.
Cut the traditional mashed potatoes and try making mashed cauliflower. Not only
do you cut tons of fat and calories, but it is also a way to get veggies in.
Still not your thing? Try using Greek yogurt in your mashed potatoes instead of
cream. Green bean casserole is typically a staple at the dinner table, but
combining processed canned soups with fried onions, isn’t diet friendly.
Instead, make fresh green beans. Sautee them on the stove with garlic and olive
oil. Fresh is best and they are still packed with flavor.
Whether you try one, or all of these tips this Thanksgiving,
making any of these changes will sure keep you on track with being a bit more
mindful about what you are eating.
