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Sticking To Health And Fitness During Thanksgiving

We are all looking forward to spending time with family and friends, and most importantly, eating some good-tasting food. Unfortunately, combined with great-tasting traditional dishes come extra calories, sugar, and unhealthy fats.


Even though this can make it hard to maintain a healthy diet and stay on course with your health and fitness goals, some extra preparation can go a very long way.

Moderation and Portion Control

Don’t go into the holiday season telling yourself that you can’t have this, or can’t have that. Super restrictive health and fitness goals can backfire on you, especially during the holiday season. Instead just have a little bit of this and a little bit of that. Moderation and portion control are huge during holiday feasts. Here are some of our tips for moderation and portion control:

  • Use a smaller plate

  • Drink a glass of water before eating

  • Take your time when eating

  • Fill your plate with fruit or vegetable dishes and lean proteins, then add the starches and sweets

  • Reduce snacking on chips and dips and appetizers

  • Save desserts for after the dinner

Keep It Active

As we spend Thanksgiving Day with family and friends cooking, preparing meals, eating and watching movies, sports, or family videos try to incorporate a little bit of activity here and there. Here are some ideas:

  • Exercise in the morning before your plans

  • Attend a community event like a Thanksgiving Turkey Trot or a Thanksgiving yoga class

  • Set up some yard games

  • Organize a family soccer game or make your own field day

  • Take a walk after dinner

Switch Up Common Ingredients

Although conventional dishes taste good, many are high in fats, carbohydrates, and sugars which can quickly add to your total calorie consumption. Here are several alternatives frequently used that are lower in total calories but still great in taste.

  • Use applesauce or cooking spray rather than oil and/or butter

  • Unsweetened applesauce or vanilla may function as great alternatives for sugar

  • Replace whole eggs for egg whites (2 egg whites = 1 whole egg)

  • Use multigrain or whole-wheat bread rather than white or enriched bread and loaf bread

  • Use oats in place of breadcrumbs

  • Incorporate low-fat dairy products rather than full-fat products

  • Use evaporated skim milk or low-fat half-and-half in place of heavy cream

  • Top your desserts with marshmallow fluff or whip cream rather than frosting

  • Include fresh fruit instead of sugars to sweeten desserts

Sticking with your health and fitness goals for Thanksgiving does not mean that you have to give up on good foods. Managing portions, adding physical activity, and swapping out ingredients will help in maintaining a balance between fun, food, taste, and your health and fitness goals.


SRQ Health and Fitness is here to support you in achieving those health and fitness goals.

Set up your initial consult today.

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