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.