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Trim Your Thanksgiving Traditions

Posted by Mairead Callahan, RDN, CPT on November 18, 2014
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Trim Your Thanksgiving Traditions | Improving Health | CareATC, Inc.It’s the time of year again that not only brings friends and family together, but also brings that five extra pounds you desperately try to lose before the summer season. Don’t dread the holidays fearing weight gain! Look forward to healthy holidays this year starting with Thanksgiving!

In a typical Thanksgiving meal, Americans easily consume more than 3,000 calories between their food choices, portion sizes and second helpings. 3,000 calories! But don’t panic, there are some tricks of the trade to lower that calorie count and still have your traditional favorites.

In a way, you can have your cake and eat it too, if you follow these tips to turn some of your traditions healthy!

Mashed Potatoes

Mashed potatoes are a personal favorite of mine. But, you can imagine my dismay when I watched my grandmother make them with three sticks of butter and two blocks of cream cheese. Now, I make my version of her mashed potatoes, with the following modifications.

  • Include the potato skins to boost nutrients and fiber.
  • Cut back on the butter and instead use low-sodium, fat-free chicken broth (or vegetable broth), herbs, and garlic for flavor.
  • Replace whole milk with skim milk, 1 percent milk, or low fat buttermilk.

Casseroles

Everyone has a favorite family casserole recipe that has been passed down for generations. Even if you are reluctant to change the treasured recipe, consider using one of these healthy suggestions!

  • Use low-fat plain yogurt or fat-free sour cream to replace whole fat ingredients.
  • Swap fried onion toppings with toasted slivered almonds.
  • Steam the vegetables for the casserole instead of sautéing them in oil.
  • Instead of cream of mushroom soup, use actual mushrooms, onions, and shallots that have been slightly sautéed.

Turkey

Turkey, the star of the table, is a lean protein that can be a healthy option if prepared appropriately. Follow these two rules and you will have one healthy turkey!

  • Use fat-free chicken broth to baste the turkey and make the gravy.
  • Remove the skin from the turkey before eating to reduce calories and
    saturated fat.

Other Tips to Trim Calories

If you aren’t the one cooking the beautiful feast, there are still some healthy methods to follow with the options presented. Here are five tips to trim your calorie intake this Thanksgiving.

  1. Mind your appetizers and beverages. Sweet teas, alcohol, nuts, cheese and crackers pack on calories quickly and usually without you noticing, because you are really just casually sipping and picking.

  2. Cover half your plate with vegetables. The more color, the better! Fill your plate with leafy greens, carrots, bell peppers, steamed vegetables and beets before turning to the higher calorie options. If there is a steamed vegetable side or a salad, go for that! Casseroles and vegetables that have been sautéed with lots of butter and oil can be surprisingly high in calories.

  3. Be conscious of your portions. Portion control is something people have a hard time regulating all year round and Thanksgiving is no exception. To give you some perspective, here are examples of what one portion of some holiday favorites really looks like.
  • One serving of turkey is 3 oz. (the size of a deck of cards)
  • One serving of stuffing or mashed potatoes is ½ cup (the size of half a baseball)
  • One serving of gravy is ¼ cup (the size of a golf ball)
  1. Leave some menu items behind. You do not need to have some of every dish on the table! Look at what is offered, and choose what you are going to have and what you are going to skip. If you try to have some of everything, you will be one stuffed turkey.

  2. One plate is all you need. Try to resist going back for seconds. Eat slowly and pay attention to when you start to feel satisfied. It takes up to 20 minutes for your brain to tell your stomach you are full. If you do go back for seconds, be sure that you choose the low calorie vegetables, especially if you want to have a small dessert!

Conclusion

Being mindful of your food choices and the amount consumed is the key to healthy holiday meals. Focus more on the friends and family around you and enjoy that instead of second helpings. Throw a little exercise into the mix with a morning jog, beginner yoga session, family football, or after dinner walk—and you will have a healthy ending to your thanksgiving festivities.

Mairead Callahan, RDN, CPT

About The Author

Mairead Callahan, RDN, CPT

Mairead is a registered dietitian, media personality, and founder of the popular health and wellness blog "My Healthy Ending." She studied Nutritional Sciences at Cornell University, completed her supervised practice at Vanderbilt University Medical Center, and is an American College of Sports Medicine Certified Personal Trainer. Mairead’s philosophy is grounded in the power of whole foods, plant-based nutrition, and an active lifestyle.

Post Topics Healthy Eating, Healthy Holidays