by Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital
Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital (WNG file photo)
The Thanksgiving meal tends to kick-off weight gain related to the holiday season. It is easy to get caught up in the assortment of flavors and ongoing traditions that go hand in hand with this time of year. The comfort foods, along with distracting family conversations, make it easy to eat to the point of discomfort. Mindless eating and poor food choices are usually the culprit as far as weight gain starting at Thanksgiving. Here are a few ideas to prevent overeating and to stave off holiday weight gain.
Before the Feast:
Many people tend to skip breakfast and/or lunch the day of Thanksgiving in order to “save room” for dinner. However, having a meal or two beforehand may help prevent overeating later by making you feel more satiated throughout the day. Aim to have a lean protein paired with a healthy carbohydrate for breakfast such as Greek yogurt with fruit.
Appetizers:
Use a dessert plate to choose a few of your favorite appetizers and stick to that one plate. Usually, appetizers (i.e. cheese and crackers, chips and dip) provide quite a bit of extra calories before you even sit down for dinner. The main meal is the most traditional and filling, while the appetizers are usually quite basic. Save room for the favorites you may only get at the holidays. Another alternative to snacking on appetizers would be to have a small salad or broth-based soup before the meal. Eating small amounts slowly throughout the night will allow your body to communicate fullness to your brain compared to when you eat a large meal quickly.
Meal:
The trick with the main meal is to ensure that you keep an eye on portion sizes. For the turkey, aim for a serving about the size of a deck of cards and forego the gravy. As for the starch, choose either mashed potatoes, casserole, or the stuffing and limit it to about 2/3 cup. Try to emphasize vegetables at the meal. If there is a salad or lightly oiled roasted vegetable dish, this is a good choice. Eat the vegetables first so that you fill up on fewer calories.
Dessert:
Sweets are not totally off limits, but make wise choices here. Pumpkin pie has a much more reasonable calorie count than some other choices and contains a healthy amount of vitamin A. Sharing a dessert and cutting a reasonable portion can also help to minimize calories.
Listen to Your Body
It is important for you to recognize when you have eaten enough. Try to put the fork and knife down when you feel satisfied rather than stuffed. Overeating leads to increased storage in fat cells.
Below is a recipe for a lower calorie, lower saturated fat alternative to traditional mashed potatoes. Be your family’s healthy eating inspiration!
If you are interested in learning more about nutrition counseling sessions with a registered dietitian at Baystate Noble Hospital, please call 413-568-2811 ex: 5671 for more information
Creamy Mashed Cauliflower
Recipe By: EatingWell Test Kitchen
Ingredients
- 8 cups cauliflower florets (about 1 head)
- 4 cloves garlic, crushed and peeled
- 1/3 cup nonfat buttermilk or non-fat dairy milk
- 4 teaspoons extra-virgin olive oil, divided
- 1 teaspoon butter
- 1/2 teaspoon salt
- Freshly ground pepper to taste
- Snipped fresh chives for garnish
Directions
- Place cauliflower florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes. Alternatively, steam in a steamer.
- Place the cooked cauliflower and garlic in a food processor. Add milk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.
Nutrition Facts (per ¾ cup serving): 107 calories, 7 g fat (1 g sat), 4 g fiber, 10 g carbohydrates, 5 g protein, 339 mg sodium; 294 mg potassium
