Thanksgiving is almost here and perhaps you’re starting to plan your menu for the day. Before you create your list and head to the grocery store, let me give you some ideas of how to enjoy Thanksgiving without regretting it!
Thinking back to memorable dinners from the past, what comes to mind? Filling your plate and feasting on turkey and all the fixings? Feeling stuffed and uncomfortable for hours and days after?
According to the Calorie Control Council. the average American consumes a little over 3,000 calories and 150 grams of fat in a Thanksgiving meal, including appetizers and desserts, and that’s without going back for seconds!
That’s equal to 6 Big Macs, 10 Caesar Salads from Panera, or 12 servings of Haagen-Dazs vanilla ice cream bowls.
According to Dr. Cedric Bryant, chief exercise physiologist at the American Council on Exercise, “A 160-pound person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn off a 3,000-calorie Thanksgiving Day meal.”
Chances are, that’s a lot more calories than you will burn off in a day, or perhaps the entire weekend!
Want to feel better about yourself this Thanksgiving?
Here’s just one step you can take to enjoy the holiday and not regret it.
At the big meal of the day, comfortably fill your stomach so you are satisfied and won’t even want to eat more.
The best way to do this is with more calory-dilute, nutrient dense food choices:
- A big green salad filled with fresh vegetables. Hold the high-calorie dressings that usually contain a lot of oil and sugar, and substitute flavored balsamic vinegar. There are also many tasty home-made no-oil salad dressings available on the internet, or others you can buy at stores such as Trader Joe’s.
- A whole plain sweet potato, or peel and mash it and flavor with curry powder, lime, and zested fresh ginger, one of my favorites!
- Cooked vegetables, such as roasted asparagus drizzled with balsamic vinegar, steamed beets, or green beans. Hold the calorie-ladened sauces!
Remember to also wait 20 minutes to allow your stomach to feel full before going back for seconds.
With a little planning you can enjoy the best parts of Thanksgiving with no regrets!
And, I’ve got lots of more ideas to make your Thanksgiving healthier. I’m available to assist you in exploring ways that you can stay healthy as you age through good nutrition. Please contact me today.
Wishing you a fabulous Thanksgiving holiday this year without any regrets!
Nutrition Coaching for Healthy Aging
Call or text me at 206-719-0548
USA Today Research Council
American Council on Exercise