Publication: Diet Buddy
Avoiding Thanksgiving Weight Gain! | |
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Diet Buddy - Monday, November 20, 2006
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Avoiding Thanksgiving Weight Gain!
Hi There Buddies!
The party season has arrived and it's the time of year we
look foward to family gatherings, celebrations and holiday
parties...starting with Thanksgiving and all it's tempting
foods, including dressing, pumpkin pie, sweet potato
casserole, and desserts to die for...yummy!
Of course the next day when we even dare to step on the
scale we're not too thrilled with the extra pounds that
we seem to have accumulated. I know we try to avoid
certain foods that aren't healthy for us all year, but
let's face it, Thanksgiving comes around ONCE a year and
we would like to indulge...just a little.
Food is an important part of many gatherings especially
the holidays, when we often tend to overlook what it is
we're eating, until January, when the "diet" season starts.
So, this year let's get a head jump on everyone's diet
resolutions and keep "Thanksgiving" calories to a minimum
with some helpful tips from Kathleen Zelman, MPH, RD/LD
director of nutrition for the WebMD Weight Loss Clinic.
"Thanksgiving is the offical start of the holiday season,
and restrictive diets can make this time of year grueling,
but with a few simple changes to your usual approach, you
can enjoy the feast without wrapping yourself in those
extra pounds," says Kathleen.
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Preparing for the Big Day! (If you are a guest)
* Wear a tight-fitting outfit. This will make you less
likely to overeat because it becomes too uncomfortable.
* Don't arrive starving. Eat before the big feast. A
small healthful meal with lots of fiber (oatmeal, whole-
grain sandwich, salad with beans) keeps you feeling full
until dinner.
* Make time for exercise every day, especially on
Thanksgiving Day.
* Establish some ground rules in advance of the meal that
allow you to indulge but not pig out - for example, only
one sliver of dessert.
* Buddy up with someone who is also trying to keep his or
her weight in check.
* Keep a food journal and write down everything that you
eat. This is an incredibly powerful tool, especailly
when you are tempted to overeat.
* Start a new family tradition. Take a bike ride, go for
a hike, or play tennis Thanksgiving morning (depending
where you live).
Ready, Set, Go!
* Enjoy higher-calorie foods in smaller portions.
* Don't eat food just because it is there. Save your
calories for the foods you love.
* Distance yourself from the hors d'oeuvre table.
* Munch on fresh fruits and veggies instead of high fat
appetizers.
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When the Feast Arrives!
* Scan the buffet and carefully choose the foods you love.
If they are high in calories like the gravy, just take
a smaller portion. Take larger portions of the simply
prepared foods such as baked sweet potatoes, steamed
vegetables, and skinless white meat of turkey.
* Limit yourself to one plate of food, no second helpings.
* Eat slower and savor every bite. Give the food a chance
to let you feel the satisfying feeling of fullness.
* Eat what you like, just eat a little less of it.
Desserts, Desserts, and More Desserts!
* Enjoy a small serving of dessert, choose pumpkin over
pecan pie and save a few hundred calories. Eat just
the filling to take in fewer calories and limit trans
fats.
* If you drink alcohol, save those calories for a glass
of wine with the meal.
* Skip the high-calorie, high-fat eggnog this year.
When You're Done!
* At the end of the meal, drink a glass of water and push
away from the table to help you realize that you are
full.
* Follow the large meal with a leisurely walk.
Be realistic - don't try to lose weight during the holidays,
just aim to maintain your current weight. And if you plan
on overindulging, bank some calories early in the week and
get more physical activity before and after Thanksgiving
Day to make up for it.
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Healthy Holiday Foods! by Gloria Tsang R.D.
- Pumpkin - Pumpkin is rich in vitamin A and also provides
fiber. Pumpkin seeds are high in polyunsaturated and
monounsaturated fatty acids (the good fats). Pumpkin
itself is quite low in calories - pumpkin pie becomes a
high-calorie food only because it's often added with
eggs, sugar, evaporated milk and baked in a high-fat pie
crust. To make a lower-fat pumpkin pie you may consider
using an egg substitute, light cream or low-fat
evaporated milk in your recipe. Go for a pie crust with
the lowest amount of trans fat possible. Better yet,
try a home-made pie crust recipe that is not made with
shortening.
- Cranberries - Cranberries are packed with vitamin C and
also provide a fair amount of dietary fiber and
manganese. Cranberries also contain proanthocyanidins,
a type pf antioxidant which can prevent the adhesion of
bacteria to the urinary tract sometimes causing urinary
tract infections.
- Sweet Potato - Sweet Potato is a rich source of
antioxidants such as Vitamin C and beta-carotene.
Similar to banana, it is also an excellent source of
potassium. If you eat the skin, you will also reap the
health benefits of fiber.
- Turkey - In addition to being an excellent source of
protein, turkey offers the least amount of fat per
serving, among all other meats, if you pass the skin.
- Green Beans - Green beans are probably one of the most
healthiest foods out there. They are an excellent
source of vitamin C, vitamin K (important in bone health)
and manganese. Also they contain a good amount of
Vitamin A, a dietary fiber, potassium, folate, and iron.
Green bean casserole in a traditional Thanksgiving meal
is rather high in calories as it contains butter, cream
of mushroom and cheese. Prepare this dish with lower-fat
versions of these ingredients such as fat-free cream of
mushroom and light butter and you will be able to enjoy
the yummy taste without the guilt!
Did You Know ???
That a typical Thanksgiving meal contains more than 2,500
calories and 130 grams of fat? That's equivalent to five
Big Mac's or 14 brownies. People who visualize what they
will select at a holiday buffet table end up eating fewer
calories. A mental dress rehearsal can help you make better
choices because you have already practiced it.
Getting discouraged with your weight loss progress? Stop
by our Diet Buddy Forum and share your concerns at...
http://archives.gophercentral.com/Forum.aspx?fid=5
Have a SAFE and HAPPY Holiday everyone !!!
Disclaimer: Since I am not a medical professional any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
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