As visions of juicy turkey smothered in rich gravy with stuffing, sweet potatoes, and the other typical Thanksgiving dishes dance in the heads of many, thoughts of dreaded holiday weight gain also loom in the background. It is estimated that the average individual consumes about 3,000 calories during the Thanksgiving meal alone. When you factor in the idea that many also splurge on a large Thanksgiving Day breakfast and snack on leftovers throughout the day, the calorie count rises significantly. Don’t forget that many love the day-after-Thanksgiving sales and run right out to catch the best deals early that morning. Many of them settle for a quick fast-food breakfast and lunch, raising that Thanksgiving weekend calorie count significantly higher.
Studies indicate that the average weight gain per person during Thanksgiving weekend is around one pound. While this amount may seem insignificant, it is a lot of weight to put on in a small amount of time considering that the average person is estimated to gain one to two pounds over the course of an entire year. Such a large amount of weight gain in only a couple of days may result in long term health issues if the tradition is carried on through the years and the weight is not worked off. This amount of weight gain over the course of just one weekend can also leave you feeling bloated and sluggish for a few days, making it even harder to work off those extra pounds.
While many attempt to tackle their holiday weight gain at the end of the season with rigorous exercise and New Year’s resolutions, the unfortunate truth is that the majority of these promises are broken in just a few short weeks. The best way to beat the extra pounds is to plan in advance for a healthier Thanksgiving meal. A healthy Thanksgiving dinner doesn’t mean you have to miss out on those tantalizing and delicious dishes. In fact, you may be able to eat more if you plan right!
Soups and Salads
In an attempt to curb your appetite a bit before diving into the traditional turkey and side dishes, try starting your meal with a healthy soup and salad. Stay away from cream-based soups and opt for healthier varieties, such as vegetable or wild rice and mushroom. A green salad with a light vinaigrette dressing is the perfect accompaniment to a steaming bowl of soup and an ideal start to a traditional Thanksgiving meal.
Traditional Thanksgiving Turkey
Thanksgiving simply wouldn’t seem right without the traditional stuffed bird on the dinner table. The bird itself is not the culprit of sneaky weight gain predators during the holiday season. In fact, the traditional Thanksgiving turkey is probably one of the healthiest things on the dinner table. What quickly adds the extra weight are the extras that go along with it, such as the rich gravy and the delicious stuffing that is stuffed full of calories. Instead of smothering your turkey in gravy this year, try coating it with a delicious herb-based glaze using olive oil, garlic, rosemary, thyme, basil or any of your other favorite spices. Stuff the turkey with delicious and healthy fruits, such as apples, pears, oranges, and cranberries for a healthy and delicious change in the menu. A small onion thrown into the mix will add a delightful contrast. You should also avoid eating the skin of the turkey, as this is where most of the fat content is. If possible, prepare a skinless turkey for your traditional Thanksgiving meal.
Potatoes and Bread
These side dishes are perhaps two of the most standard and loved of all Thanksgiving embellishments. Many find it difficult to resist grandma’s yummy yeast rolls or mountains of creamy mashed potatoes. You don’t have to skip out on the favorites, just make a few modifications. Try using non-fat milk in the mashed potatoes and season them with herbs instead of butter and salt. If you must have gravy, use brown gravy in moderation. Stay away from creamy white gravies that are packed full of extra calories. When it comes to the delicious and fattening bread’s on the Thanksgiving table, opt for whole-wheat flours and non-fat butter.
Desserts, Desserts, and more Desserts
Few can resist the temptation of Thanksgiving desserts spread out on a festive table just waiting for someone to dig in. Instead of rich and sugary desserts this Thanksgiving, opt for healthier varieties. No Thanksgiving table is complete without a pumpkin pie or two, but you can cut back on the calories by using non-fat cream, sugar substitutes, and a whole wheat or graham cracker crust. Glazed pears, baked cinnamon apples, and pineapple are other healthy dessert options. If you do decide to go for that slice of rich chocolate cake, try to limit yourself to just a sliver.
After Thanksgiving Tips
It’s no secret that comfort food, such as is traditionally served on Thanksgiving, tempts you to sit back and relax or take a nap. This is partially due to an amino acid found in turkey called tryptophan, but you can’t blame it all on the turkey. Fight the urge to retreat to the couch for a nap and take to the outdoors instead for a brisk 15-minute walk. Not only will the exercise keep you from feeling sluggish, it will also help you burn up to 100 of the calories you just stuffed into your body.
If you plan on tackling the after Thanksgiving sales, get up early enough to enjoy a healthy breakfast at home instead of stopping at a local fast-food restaurant. If you plan to be away from home all day, pack a healthy lunch of left-over turkey instead of stopping for a greasy hamburger and French fries.
Maintain your healthy eating habits throughout the holiday season. Remember, you still have Christmas and New Year celebrations to get through. Don’t attempt to follow strict diet plans between the holidays, as this will likely just tempt you to overeat during the festivities. Instead, maintain your healthy eating habits and create some new holiday traditions.
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