Healthy Holiday Eating – Turkey Day Do’s

Thanksgiving is almost upon us! We are at the beginning of the busiest holiday season of the year, and many of us are writing out menus and grocery lists to get ready for the gathering of family and friends. Eating healthy through the holidays doesn't have to be a daunting task. A few small changes can make a difference!

• Don't skip breakfast! Eating a healthy breakfast with protein and fiber can help you to eat less later on.
• Make a new family tradition to get some activity in before Tom comes out of the oven. Go for a walk, play football, rake leaves, or go for a hike.
• Make mini sized desserts. This will help with portion control!
• Minimize leftovers. Stock up on disposable containers before Thanksgiving so that you can send leftovers home with friends and family. This will reduce the temptation to over-indulge in the days following.
• Make some simple substitutions to lower sodium and calories:
  • Use fat-free condensed milk in Pumpkin Pie
  • Use frozen green beans, low-fat plain Greek yogurt, garlic and onions in green bean casserole.
  • Use half the amount of potatoes in mashed potatoes and substitute the other half with steamed/pureed cauliflower. Top with chives and 2% cheddar cheese.
  • Use whole wheat bread to make stuffing and add extra celery for a low-calorie filler.
  • Choose the white meat of the turkey and leave the skin behind.
• Prioritize. Choose your favorite dish (healthy or not!) and have a small portion of it. Just make up for it by adding extra vegetables to the rest of your plate.
• Eat slower. It takes our brains about 20 minutes to realize we have had enough to eat. We often eat more than we need to but realize too late.
• Eat a low-fat broth based soup before your meal. This can help fill you up without minimal calories

Happy Thanksgiving!