Thanksgiving is the time to gather around your loved ones and enjoy a great, hefty meal. And of course, give thanks to everything and everyone that has made a positive impact in your life. But did you know that roughly 4,500 calories are consumed during a Thanksgiving gathering? Not such a great way to give thanks to your body for keeping you alive and healthy. Check out some of these tips to keep your health on track during the holidays.
Fill up on veggies.
Eating as many veggies as you can first and foremost will leave less room for the unhealthy and fattening foods. Choose the more tempting goodies in moderation to satisfy the craving. The American Heart Association recommends dividing your plate into half fruit and veggies, one quarter of starchy foods, and one quarter of lean protein.
Chew slowly.
A study conducted by researchers from the University of Rhode Island found that how quickly you eat matters when it comes to calorie intake. Your body takes a bit of time to realize it’s full, so eating slowly will help your body intake less food as it becomes more aware of what you’re eating. Slow down and enjoy every bite of that turkey that took you hours to make.
Attend a turkey trot!
Search through the web to see if your town is having a turkey trot early Thanksgiving morning or in the same week. Burn some extra calories so you can add a bit more to your Thanksgiving plate! But more importantly, it will give you a great kickstart to staying away from gaining those holiday pounds.
Stay hydrated.
Keep yourself from craving too much food by drinking a glass of water frequently throughout the day. Most times, your body will create “hunger pains” when really you’re just dehydrated. Drinking enough water could also subdue the cravings you may have.
The most important thing to do during the holidays is make sure you spend time with your family. Don’t stress about the food or anything else going on in your life, as stress can also be detrimental to your health. Have fun and enjoy the company of your loved ones.
Make mindful choices without missing out
Thanksgiving is about celebrating traditions, not depriving yourself of the foods you love. Instead of trying to avoid your favorite dishes altogether, focus on practicing portion control. Start with smaller servings and give yourself time before going back for seconds. Often, you’ll find that you’ve enjoyed your favorite holiday foods without feeling overly full. Choosing roasted turkey without the skin, limiting heavy gravies and creamy casseroles, and opting for baked rather than fried side dishes are simple swaps that can significantly reduce calories while still letting you enjoy a satisfying meal.
Desserts are another area where moderation goes a long way. Pumpkin pie, apple pie, and other seasonal treats can absolutely be part of a healthy Thanksgiving. Rather than sampling every dessert available, pick one or two favorites and enjoy them slowly. Sharing a slice with a family member is another easy way to satisfy your sweet tooth without overindulging. Remember, no single meal will determine your long-term health. It’s the habits you maintain throughout the holiday season that make the biggest difference.
After the meal, resist the urge to spend the rest of the day on the couch. Encourage family and friends to take a 20- to 30-minute walk around the neighborhood, play a game of football in the yard, or simply get outside for some fresh air. Light physical activity after eating can support healthy digestion and help regulate blood sugar levels. It also provides another opportunity to spend quality time together beyond the dinner table.
Finally, don’t let one indulgent meal turn into weeks of unhealthy habits. The days following Thanksgiving are just as important as the holiday itself. Return to your normal eating routine, continue exercising regularly, get adequate sleep, and avoid treating leftovers as an excuse to overeat for several days. Healthy living isn’t about perfection. It’s about consistency. By enjoying Thanksgiving in moderation and quickly returning to your regular routine, you can celebrate the holiday without sacrificing the healthy habits you’ve worked hard to build throughout the year.
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