Thanksgiving Game Plan

By Amber Odom, RDN, LD

At Thanksgiving, we think of all the traditional foods we love.  You know the list: turkey, dressing or stuffing, potatoes, sweet potato casserole, and don’t forget about the pies…pumpkin pie, pecan pie and the list goes on.  Did you know the average Thanksgiving meal can pack on an extra 3500 calories?  That is equal to 1 pound!  It’s no wonder Thanksgiving can leave us with an extra 1-2 pounds. 

Since Thanksgiving is the beginning of the holiday food season, you can imagine what might happen to your waistline by the end of the holidays.  Do you have a Thanksgiving game plan?  Find out how to enjoy the foods you love and make new traditions without compromising your nutrition goals.

Have a Plan

• Set a realistic goal.  Whether you are trying to lose weight or not, your goal should be to maintain your weight during the holiday.
• Limit the Thanksgiving meal to one meal.  Leftovers are fine, but don’t allow yourself to feast on high calorie leftovers for days.

Preparing for Turkey Day

• Pull out those skinny jeans or wear something tight-fitting.  Stay away from the elastic!  It’s too easy to have “just one more bite” when your clothes are forgiving.
• Eat before the Thanksgiving meal.  Don’t skip breakfast thinking you can save calories for later, this will only set you up to over indulge.  Start your day with a balanced meal including fiber and protein to keep you full (oatmeal w/berries and a few nuts).
• If you are the cook (and even if you’re not), sampling and nibbling adds up, so be mindful.  

Turkey Time

• Don’t overdue the appetizers.  Stick to the veggies or fresh fruit.  This festive veggie tray is my favorite go to appetizer.
• Scan the table first. Don’t pile food on your plate just because it’s there, instead choose your favorites and save calories for the foods you love.
• Limit yourself to one plate.  Keep it balanced (1/2 plate veggies…this is why you bring the veggie appetizer, 1/4 plate lean protein, 1/4 plate starch).
• Enjoy higher calorie food in smaller portions…think moderation, not deprivation.
• Slow down.  Eat slowly and savor every bite.  If you eat too fast, you will want to go back for seconds.
• Enjoy a small serving of dessert.  If you choose pumpkin over pecan pie you can save a couple hundred calories.  If you love both, have a sliver of each to equal one slice of pie.
• If you drink alcohol, skip the high calorie drinks like eggnog and choose a glass of wine or wine spritzer.

When the Feast is Over

• Take a walk, go for a bike ride or play at the park, especially if you didn’t have time to work in exercise before the meal.

Enjoy sharing the foods you love and celebrating your new Thanksgiving traditions with your family and friends.

Happy Thanksgiving!

Amber

For more individualized ideas on how to manage the holidays, schedule your one-on-one appointment here