Portion control is probably one of the most important concepts
to remember. Portion distortion is everywhere on Thanksgiving. All of our
favorite foods are spread on the table, and we want to eat it all. During
this time remember the plate method -- half your plate is filled with
vegetables, a quarter filled with complex carbohydrates, and the last quarter
with protein. Scan the table and look for the vegetable option. Most likely it
will be green beans with fried onions. If possible, bring a healthy vegetable
dish for everyone to enjoy – and fill half your plate with your own side dish.
This ensures you have something you can fill half your plate with. Turkey is most
likely the protein so fill a quarter of your plate with this meat. Remove some
or all of the skin. This will dramatically decrease the amount of fat you are
consuming. If you can, ask the cook to skim the fat off the gravy to make it
lean. If you can’t do this, then limit the amount of gravy you put on your
turkey. For complex carbohydrate keep the portion to about a half cup. If sweet
potatoes are served choose those over white mashed potatoes. Sweet potatoes are
filled with powerful antioxidants and vitamins, and will be better for you even
if they have marshmallows on them.
Another easy -- and common sense -- step is to prepare foods
that are lower in fat and calories. If you are having the big day at your home
then this step is even easier. You have total control over what you and your
guests eat. Plan the menu out beforehand so you can choose foods that are tasty
and healthy. Choose to add as many fruits and vegetables to your meal as
possible. You can remove the turkey skin when cutting it so you (and your
guests) do not eat it. Buy fresh cranberries and cook them down with a little
water and a sprinkle of sugar to make a healthy cranberry sauce. Make mashed
sweet potatoes with cinnamon, ginger and nutmeg. This has far less calories
than a casserole with marshmallow topping. Include a few vegetable side dishes
for guests to choose from, such as roasted brussels sprouts or steamed green
beans with almonds. Stuffing can be made
with brown or wild rice and an assortment of fresh vegetables. Avoid drinking
more than two glasses of any alcoholic beverage. Festive drinks are fun but
they can add on the pounds quickly.
Dessert is the last piece of the Thanksgiving holiday
puzzle. One benefit of controlling portions at dinner is it leaves enough room
for dessert. Many people eat pumpkin pie as their main holiday dessert and it
is typically a better choice. Pumpkin is a healthy vegetable than provides
Vitamin A, fiber and antioxidants. Pecan
pie is filled with sugar and fat which can cancel out the better choices you
made during dinner. Double crusted pies, such as apple pie, are also high in
fat and calories and should be limited. Portion control is still important
during dessert. Choose to eat one moderately sized piece of pie. Eating more
than one because you “saved up for it” does not count. If you want more, take home
a piece or two for the next few nights.
Image courtesy of debspoons at freedigitalphotos.net
