This Thanksgiving and beyond, choose to eat and live a healthier lifestyle. Your diet can have a tremendous impact on your health, but making the right eating decisions can be overwhelming. Taylor Paul, Registered Dietitian Nutritionist at UP Health System – Portage is here to help this holiday season with 10 healthy tips for a healthy Thanksgiving – so you, your family, and our entire community can all be their very best.
- Avoid skipping meals
- Skipping meals before the big holiday dinner can lead to overindulging
- Try to eat during your usual times to help keep blood sugars steady
- Be conscious of portions
- Use a smaller plate to help control and trick your mind into thinking you have enough food on your plate
- Include all food groups – proteins, fruits, vegetables, grains, and diary
- Avoid running to the sofa after finishing a meal
- Use the time as an opportunity to visit with family or friends
- Go for a short walk outside
- Enjoy the moment, do not punish yourself
- The holidays can bring stress – be gracious with yourself and your loved ones
- Enjoy the experience and meaning behind the holiday – do not let how much you eat determine your mood
- Mix in a few healthy alternatives in your holiday recipes
- Use avocado instead of butter in cookie recipes
- Use fat-free yogurt instead of sour cream or mayo in dips
- Top casseroles with roasted almonds instead of deep-fried onions
- Use whole wheat bread or wild rice in stuffing to increase the fiber content
- Avoid holiday shopping when hungry
- Stick to your original holiday meal list
- Eat slowly
- Eat intuitively, savor every bite of the recipes you get once a year
- Pay attention to textures and consistencies when eating – it will help you enjoy the food even more
- Eat until you’re satisfied, not stuffed
- Think of color when cooking
- Do not be afraid to add color to the recipes
- Incorporate a portion of vegetables or fruits as a part of your plate
- Drink healthy
- Stick with water, tea, or coffee throughout the day
- Reduce sugary drink intake
- All food fits
- Remember, there is no “bad food”
- All food is good in moderation
- Enjoy the holidays and the famous meals without guilt
Eating healthy this thanksgiving does not have to be complicated or boring. A healthy eating style can be as unique as you – personalize your plate today and every day for good health. To learn more from our Registered Dietitians at UP Health System – Portage, talk with your primary care provider for a referral. From the routine to the unforeseen, count on us.
For more information on our nutrition and wellness services, visit UPHealthSystem.com/Nutrition-Wellness
FAQs
Mix in a few healthy alternatives in your holiday recipes
- Use avocado instead of butter in cookie recipes.
- Use fat-free yogurt instead of sour cream or mayo in dips.
- Top casseroles with roasted almonds instead of deep-fried onions.
- Use whole wheat bread or wild rice in stuffing to increase the fiber content.
Eat white turkey meat rather than the dark stuff, which contains twice as much fat. If you're preparing the meal, cut back on salt and butter in the side dishes. Go for small amounts of cooked squash, sweet potato, white potato, beans and carrots.
How do you make a healthy Thanksgiving plate? ›
How to Build a Balanced Thanksgiving Plate:
- Downsize your dinner plate. ...
- Fill half of your plate with greens and veggies. ...
- Load a quarter of your plate with turkey. ...
- Top off the last quarter of your plate with your favorite starches, like roasted yams, mashed potatoes or that too-good-to-resist stuffing.
The traditional turkey-day feast, replete with fatty, high-cholesterol foods like drumsticks, mashed potatoes, gravy and stuffing, is generally anything but heart-healthy. Try a healthy roasted turkey and gravy recipe for your Thanksgiving meal.
How do you plan a good Thanksgiving? ›
1 Day Before:
- Set the table. Put out all the place settings, decorations and serving dishes - this way you won't have to worry about it later. ...
- Calculate your cooking time (and cooking order) for tomorrow. ...
- Prepare reheatable side dishes. ...
- Prep ingredients. ...
- Bake apple and pecan pies. ...
- Brine the turkey.
It is typically celebrated by having a big meal with a turkey as the centerpiece. Watching the Thanksgiving Day parade, football, volunteering, and playing games are also ways to celebrate Thanksgiving.
What are 3 main foods on Thanksgiving? ›
The 10 Most Popular Thanksgiving Dishes
- Roast turkey. We've already filled you in on how to carve a turkey like a chef. ...
- Stuffing. Good stuffing is key to a successful Thanksgiving dinner. ...
- Mashed potatoes. ...
- Green bean casserole. ...
- Corn casserole. ...
- Sweet potato casserole. ...
- Honey-glazed Brussels sprouts. ...
- Cranberry sauce.
Mashed potatoes are a traditional Thanksgiving side dish for a reason, and we definitely look forward to serving up this delicious dish every November.
How do you make a healthy dish? ›
17 healthy cooking tips
- Cook at home. ...
- Cook with basic ingredients. ...
- Avoid cooking at high temperatures. ...
- Avoid deep frying. ...
- Use low-fat cooking methods like boiling or steaming. ...
- Measure your ingredients accurately. ...
- Avoid cooking meat or fish to well-done or browned. ...
- Minimize added sugars and sweeteners.
A Thanksgiving meal is not complete until the turkey is on the table. Turkeys are large, so we get it, but they don't have to be intimidating. The one thing you can do to ensure a bird that stays juicy and doesn't dry out in the oven: Brine it! Get the Dry Brine Turkey recipe.
Check out these 23 simple strategies that are sure to help keep the “trim” in your turkey day:
- Don't skip breakfast. Don't “save space” for dinner. ...
- Work in a workout. ...
- Don't pick as you prep. ...
- Bring a helping of healthy. ...
- Drink water before and during your meal. ...
- Nix the rolls. ...
- Use a smaller plate. ...
- Veg out.
Licensed medical acupuncturist and nutritional consultant Jamie Bacharach of Acupuncture Jerusalem said that roasted potatoes, broccoli, cauliflower, carrots, green beans, and asparagus all make great, healthy Thanksgiving sides.
What is the unhealthiest Thanksgiving food? ›
Stuffing: With 400 calories and 25 grams of fat per cup, stuffing lands on the least healthy non-dessert thanksgiving food. It's just bread, butter, and sausage with little nutritional value. So maybe cook your stuffing separately from the turkey to give your guests the option to skip it.
What is the best diet after Thanksgiving? ›
"Eat plenty of low calorie meals for the rest of the weekend. Make vegetables your main focus and eat small portions of lean meats and whole grains," says Rodriguez. Continue sipping on water the next day, and if you're feeling bloated, try to work in some asparagus or pineapple, which can help flatten your stomach.
How can I save calories on Thanksgiving? ›
How to Save Hundreds of Calories at Thanksgiving Dinner, According to Nutritionists
- Load up on veggies. DebbiSmirnoff//Getty Images. ...
- Don't forget to eat breakfast. ...
- Bring your own healthy dish to share. ...
- Devise a strategy. ...
- Position yourself. ...
- Divide your plate well. ...
- Savor every bite during your meal. ...
- Don't be afraid to say no.
Try it out on Thanksgiving by substituting tofu for your turkey. Tofu can be cooked in a variety of flavorful ways and comes with a ton of nutritional benefits including a lot of calcium, iron, magnesium, vitamin B, and protein.
