Thanksgiving Day in America is directly associated with food--and many people try to consume as much of it as possible. According to the American Council on Exercise, the average consumption during the Thanksgiving meal is 3,000 calories and 229 g of fat. Combined with the other meals of the day and snacks, the daily total climbs to 5,000 calories. That's nearly three days' worth of the recommended daily intake. No wonder waistlines expand during the holidays. With a few changes, Thanksgiving Day doesn't have to be doomsday for your health.
Plan Ahead
Planning is a must for anything worth achieving, and a holiday meal is no different. You plan your meal anyway, so going that extra step to make it healthy and to come out of it unscathed will save energy in the long run. Start planning at least a week ahead of time so that you have time to address all aspects of the day. If possible, serve your holiday meal at noon. This will allow the energy expended throughout the day to help burn off extra calories and aid in digestion. The last thing you want is to end your day with a 3,000-calorie meal sitting in your stomach.
What To Prepare
The internet is an endless source of recipe databases that provide healthy versions of holiday favorites. Make sure to use only the recipes that provide nutritional information to better gauge your caloric and fat intake. Aim to keep the total meal per person to no more than 600 calories, with no more than 30 percent of calories from fat. Choose a variety of dishes including all the food groups, and limit the number of dishes you prepare. The more you make, the more you eat. Choose only one dessert and keep it small, especially if it is something rich like cheesecake. Store extra food and leftovers immediately to avoid unplanned snacking and temptations.
Snacks and Other Meals
If you plan to eat only one meal on Thanksgiving Day, you are asking for disaster. Stick with the rule that five or six small meals a day keep your hunger at bay and your metabolism fired up. Aim for these meals to include only fruits and vegetables and a small amount of lean protein such as nuts (1 oz.), seeds, low-fat dairy or lean poultry. This combination will provide the nutrients you need and the sustenance to keep your hunger at a minimum. Avoid snacking on the dishes you are preparing.
Beverages
As on any day, drink plenty of water on Thanksgiving, especially if you will be drinking alcohol. Always drink alcohol in moderation. Although there are many health benefits of alcohol, the Centers for Disease Control and Prevention advise that drinking in moderation consists of one drink a day for women and two for men at the most. If you are trying to lose weight, avoid alcohol altogether. If not, implement a rule that between each alcoholic drink comes a full glass of water. This will keep you from over-consumption. Avoid drinking anything with calories. As mentioned above, the daily calories on this holiday mount quickly. Calories in your liquids are easy ones to cut. Avoid sodas and juices, and stick with water or herbal teas.
Exercise
Plan a family exercise on Thanksgiving Day that involves the spirit of being thankful. Consider a detour from tradition and plan a Thanksgiving picnic, especially one involving a day hike. A nature walk or bike ride will not only make the family feel great, but will provide a deeper connection with those in your life most important to you. If you are attending a large family dinner, organize a game of softball or football and get everyone involved. A brisk walk before the meal will not only burn calories but reduce holiday stress; that's enough to be thankful for in itself. Another evening stroll will aid digestion and help you wind down for a good night's sleep.
Give Thanks Every Day
With this plan for Thanksgiving Day, you can control caloric intake for the whole family and create traditions for years to come.
Member Comments