10 Healthy Tips For Eating On Thanksgiving

NYC NutritionistIt’s that dangerous time of year again… Thanksgiving! There’s no telling how many calories you’ll pack on during this foodie feast, but Esquire Magazine estimates there are roughly:

  • 11 grams of fat and 340 calories in gravy-slathered turkey
  • 4 grams of fat and 165 calories for the stuffing
  • 3 grams of fat and 185 calories for the mashed potatoes
  • 10 grams of fat and 250 calories in each biscuit
  • 20 grams of fat and 310 calories for a slice of pumpkin pie.

All in all, if you stick to just one serving of these basics, you’ll have consumed 48 grams of fat and 1,250 calories! The problem is that we end up eating two… three helpings… and we heap our portion sizes… and each family has their own sinful specialty we just can’t resist. In other words, it’s a dieter nightmare.

10 Tips For Eating Healthy On Thanksgiving:

  1. One of the biggest mistakes people make is to simply not eat breakfast or lunch. After all, 1,250 calories for the day isn’t so bad, right? Wrong! By not eating, your blood sugar plummets and your body goes into starvation mode, converting all the food you subsequently eat into fat reserves. Opt for a protein-filled breakfast like egg whites with salsa and veggies. For lunch, grab some greens and a low-fat protein shake.
  2. Make exercising part of your Thanksgiving tradition. Some people run local 5K races on Thanksgiving morning, which is great because distance running increases your body’s metabolism for hours afterwards so you burn more calories while at rest. Take a post-dinner walk with your relatives to burn excess calories.
  3. Limit your “empty calorie” alcohol consumption to one or two glasses of wine and try to enjoy the foods you will only see for Thanksgiving – the turkey and gravy, the cranberries, or the stuffing, for instance.
  4. Don’t worry about the light versus dark meat in turkey, but do remove the fat-filled skin. The turkey itself is actually very low in fat and calories, so you can eat a checkbook sized portion if you limit your potatoes to a half-cupcake size portion.
  5. Cut back on your portion of potatoes, whether it’s sweet potato or mashed. The healthiest type of potato is the light and airy Yukon Golds combined with a butter substitute.
  6. Consider a healthy recipe for your stuffing, as some fattier versions can contain up to 500 calories.
  7. Devote two thirds of your plate to non-potato vegetables, but avoid creamed versions.
  8. Do eat cranberries, which contain lots of antioxidants and phytochemicals.
  9. Be sure to drink plenty of water (which will help you feel full) and eat raw veggie hors d’oeuvres.
  10.  Don’t forsake yourself from dessert, but do cut a small sliver to have with a cup of coffee.

Image by Buxtrosion

Contact NYC Nutritionist, Carly Feigan at 212-706-4298 for your free 15 minute consultation.