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Posts Tagged ‘Healthy Eating Habits’

Healthy Eating for Thanksgiving. By Our November Student Pharmacist, Abbey Strazar.

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It is that time of the year again when family and friends travel near and far to celebrate the holidays with their loved ones. Thanksgiving, in particular, is a holiday where food has a central role and is usually in excess. Many families make home cooked Thanksgiving meals that include sweet potatoes layered with melted marshmallows, pumpkin pie covered with whipped cream, or a turkey leg smothered in rich, creamy gravy.

I am here to offer some guidance to help you enjoy your holiday season while eliminating those stubborn pounds that seem to hang around well into March.

1) Consume healthy proportions

  • Plan on having one plateful at Thanksgiving lunch/dinner. Your plate should consist of 50% vegetables, fruits, and a roll (whole wheat preferable), 25% of a starch (preferably a sweet potato without marshmallows), and 25% ham or turkey. One way to think of this 25% rule is a cupcake sized portion of mashed potatoes and a Hersey’s chocolate bar size of turkey.
  • If you are still hungry after one plate, wait 10 minutes. If after 10 minutes you are indeed still hungry, have seconds of a healthier option including green beans, carrots, salad, or white turkey meat.
  • Aim for a colorful plate–the prettier, the better for you.
  • For dessert, choose a pie that is either fruit filled or pumpkin versus chocolate or pecan.

2) Eat before Thanksgiving lunch or dinner

  • If your family enjoys their Thanksgiving for lunch, have breakfast as normal or a small snack before.
  • If your family enjoys their Thanksgiving for dinner, consume meals as usual prior to dinner.
  • If meals are skipped, you are more likely to over eat when the time comes.

3) Substitute healthier options into your meal

  • Use plain Greek yogurt instead of sour cream.
  • Add chicken broth, herbs, or garlic to mashed potatoes instead of butter.
  • In green bean casseroles, use roasted almonds instead of deep fried onions.
  • When making pies, used whole wheat crusts.
  • Use olive oil instead of butter when feasible.
  • Provide whole wheat rolls instead of white ones.

4) Drink plenty of water on Thanksgiving and exercise after

  • Drink plenty of fluids before lunch/dinner. This will avoid dehydration which may make you feel hungrier than you actually are. Drinking more fluids will actually make you feel fuller faster.
  • After lunch/dinner avoid lying down or taking a nap. Go on a quick walk with family and friends and enjoy the fall weather. This will speed up your metabolism and help your body digest your food.

5) Avoid excessive snacking throughout the day

  • Once everyone is done with the food, cover it up and store it in the refrigerator. By putting the food away, you are less likely to over eat and will have leftovers for the next day!

On behalf of November being American Diabetes month, I have included a link that has healthy Thanksgiving recipes for diabetics. http://www.eatingwell.com/recipes_menus/collections/healthy_diabetic_diet_thanksgiving_recipes

Graphics:

Lexington Athletic Club. Charlie Brown Thanksgiving. http://lexingtonathleticclub.com/uncategorized/thanksgiving-hours/. Published November 26, 2014. Accessed November 3, 2015.

Diet and Fitness. Feeling Stuffed. The Men’s Magazine. http://howtomanguide.com/2013/12/diet-fitness/how-to-lose-the-thanksgiving-day-weight/. Published December 1,2013. Accessed November 3, 2015.

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