***Here is a great
article that I would like to share to avoid gaining weight during T-Giving.***
10 Tips for a Thinner
Thanksgiving
Enjoy
the holiday feast without the guilt -- or the weight gain.
Reviewed
by Louise Chang, MD
Thanksgiving
only comes around once a year, so why not go ahead and splurge? Because gaining
weight during the holiday season is a national pastime. Year after year, most
of us pack on at least a pound (some gain more) during the holidays -- and keep
the extra weight permanently.
But
Thanksgiving does not have to sabotage your weight, experts say. With a little
know-how, you can satisfy your desire for traditional favorites and still enjoy
a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only
if you are a turkey!
Get
Active
Create
a calorie deficit by exercising to burn off extra calories before you ever
indulge in your favorite foods, suggests Connie Diekman, MEd, RD, former
president of the American Dietetic Association (ADA).
"'Eat
less and exercise more' is the winning formula to prevent weight gain during
the holidays," Diekman says. "Increase your steps or lengthen your
fitness routine the weeks ahead and especially the day of the feast."
Make
fitness a family adventure, recommends Susan Finn, PhD, RD, chair of the
American Council on Fitness and Nutrition: "Take a walk early in the day
and then again after dinner. It is a wonderful way for families to get physical
activity and enjoy the holiday together."
Eat
Breakfast
While
you might think it makes sense to save up calories for the big meal, experts
say eating a small meal in the morning can give you more control over your
appetite. Start your day with a small but satisfying breakfast -- such as an
egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with
low-fat milk -- so you won't be starving when you arrive at the gathering.
"Eating
a nutritious meal with protein and fiber before you arrive takes the edge off
your appetite and allows you to be more discriminating in your food and
beverage choices," says Diekman.
Lighten
Up
Whether
you are hosting Thanksgiving dinner or bringing a few dishes to share, make
your recipes healthier with less fat, sugar, and calories.
"There
is more sugar and fat in most recipes than is needed, and no one will notice
the difference if you skim calories by using lower calorie ingredients,"
says Diekman.
Her
suggestions:
·
Use
fat-free chicken broth to baste the turkey and make gravy.
· Use
sugar substitutes in place of sugar and/or fruit purees instead of oil in baked
goods.
·
Reduce
oil and butter wherever you can.
· Try
plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and
casseroles.
Police
Your Portions
·
Thanksgiving
tables are bountiful and beautiful displays of traditional family favorites.
Before you fill your plate, survey the buffet table and decide what you're
going to choose. Then select reasonable-sized portions of foods you cannot live
without.
"Don't
waste your calories on foods that you can have all year long," suggests
Diekman. "Fill your plate with small portions of holiday favorites that
only come around once a year so you can enjoy desirable, traditional
foods."
·
Skip
the Seconds.
Try
to resist the temptation to go back for second helpings.
"Leftovers
are much better the next day, and if you limit yourself to one plate, you are
less likely to overeat and have more room for a delectable dessert,"
Diekman says.
·
Choose
the Best Bets on the Buffet.
While
each of us has our own favorites, keep in mind that some holiday foods are
better choices than others.
"White
turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes,
defatted gravy, and pumpkin pie tend to be the best bets because they are lower
in fat and calories," says Diekman. But she adds that, "if you keep
your portions small, you can enjoy whatever you like."
Slowly
Savor
Eating
slowly, putting your fork down between bites, and tasting each mouthful is one
of the easiest ways to enjoy your meal and feel satisfied with one plate full
of food, experts say. Choosing whole grains, fruits, vegetables, broth-based
soups, salads, and other foods with lots of water and fiber add to the feeling
of fullness.
Spread
out the food and fun all day long. At the Finn family Thanksgiving gathering,
they schedule dessert after a walk, while watching a movie together.
"We
eat midday, and instead of another meal at dinnertime, we continue the feast
with dessert a few hours after the main meal," Finn explains.
Go
Easy on Alcohol
Don't
forget those alcohol calories that can add up quickly.
"Have
a glass of wine or a wine spritzer and between alcoholic drinks, (or) enjoy
sparkling water," says Diekman. "this way you stay hydrated, limit
alcohol calories, and stay sober."
Be
Realistic
The
holiday season is a time for celebration. With busy schedules and so many extra
temptations, this is a good time to strive for weight maintenance instead of
weight loss.
"Shift
from a mindset of weight loss to weight maintenance," says Finn. "You
will be ahead of the game if you can avoid gaining any weight over the
holidays."
Focus
on Family and Friends
Thanksgiving
is not just about the delicious bounty of food. It's a time to celebrate
relationships with family and friends.
"The
main event should be family and friends socializing, spending quality time
together, not just what is on the buffet," says Finn.
Source:
WebMD
