Ahhh, the Thanksgiving meal. It’s a favorite of so many but can also be challenging for those of us trying to maintain healthy eating habits. iI’s the one meal of the year where folks feel like it is ok to over-indulge. I want to enjoy all the special Thanksgiving dishes, but I don’t want to be upset with myself or derail the progress I’ve made to be healthier. For those that are diabetic/pre-diabetic, it’s super important to try to control their intake of carbs. The Food and Drug Administration recommends a daily calorie intake of up to 2,200 for women and 2,800 for men. According to the Calorie Council, the average calorie intake on Thanksgiving is between 3,000 and 4,500 calories. Wow! If approximately 50 percent of those Thanksgiving calories come from carbohydrates, that equals between 375 and 563 grams of carbohydrate. Yikes, that’s way over the recommended daily intake of 225-335 grams per day...not just for one meal.
Let’s embrace a healthy Thanksgiving. “Healthy Thanksgiving” sounds like an oxymoron but there a few simple strategies that really help me feel good about my choices even while I enjoy my favorite Thanksgiving dishes.
Do’s and Don’ts To Help Navigate Turkey Day
Do start the day right. We start the day running (ok, walking!) at our area Turkey Trot. We get some healthy exercise all together and raise money for a good cause.
Don’t starve yourself with the idea you can over-indulge later. Maintain healthy eating habits during the day so you aren’t ravenous. When I’m super hungry I tend to give myself license to eat everything in sight.
Do skip the appetizer unless it a low-calorie option like seafood or crudités. I love a good cheese board, but frankly I’d rather have a piece of pumpkin pie at the end of my meal.
Don’t sit around waiting for dinner to be served noshing on appetizers. Help out by entertaining the kids with crafts or games. Even the big “kids” like to join in.
Do offer to bring a healthy side dish or appetizer. Bring a lightened version of your favorite dish like this recipe for Cauliflower Mac and Cheese. Often a host will be so focused on the main meal that offering to handle the appetizers can be a big help. Plus, you can choose lower carb recipes like these tasty Zesty Bacon-Wrapped Shrimp.
Don’t eat everything offered. No one said you have to try every dish on the buffet. Be a little picky and mindful. Go ahead and fill part of your plate with healthier and filling choices like the salad, green beans and squash.
Do serve yourself much smaller portions than normal. Think of each portion as a sample. If you assess the quantity of food you normally consume for dinner, try to fill your plate with an equal amount, just maybe with more selections. My Thanksgiving plate will likely include 5-6 different selections, plus gravy. I like to say to myself…”just a taste of this and a taste of that.” It will still be higher in calories and carbs than my normal dinner, but not as out of control as it could be.
Don’t go back for seconds. I promise that you are likely full…but your stomach just hasn’t been quick enough to tell your brain! Gorging on more food won’t make you feel good and the food won’t taste any better.
Do leave room for the pie. Yes, I advocate for a serving of pie. One of my uncles slices huge pieces of three different types of pie and tops the whole plate with ice-cream. Surprise surprise, every year he complains that his stomach hurts. If you want to try multiple types of pie, then do it, but make it a sliver of each. Your taste-buds will be happy and you won’t feel guilty about over-indulging. It is a special treat and can be enjoyed in moderation.
Do limit your alcohol. Alcohol adds more calories to an already calorically-rich meal. Too much alcohol can also loosen your resolve not to over-indulge. Moderation is key.
Don’t rush through your meal. Savor every bite and enjoy the company and conversation.
Do take a brisk walk after dinner. Get the the whole family to join in and everyone will feel better. Even just 2 minutes of walking after eating helps lower blood glucose levels and after an extra high carb meal, this will be really helpful. If it is still light out, suggest a game like touch football or tag.
Don’t “throw in the towel” if you over-indulge. Just because you consumed more than you intended doesn’t mean you can’t get right back on a healthy track.
Do pre-plan the next day’s activities with plenty of exercise, healthy leftovers like turkey soup and turkey wraps and time spent with friends. Isolation and inaction can lead to sugar cravings. Check out your DinnerTime Recipe Box for lots of tasty and healthy Thanksgiving leftover recipes.
Don’t forget to take a family photo. It’s not often we all get together so taking a photo when we can is important. Remembering how thankful we are for family and friends is really what this day is all about.
From our DinnerTime family to yours,
may your Thanksgiving be filled with healthy and tasty food, family, friends and wonderful memories.
Find more Healthy Thanksgiving Recipes!
Search for more recipes in your DinnerTime Recipe Box.
Use the filter function (found on right of your DinnerTime Recipe Box search) to find desserts, main dish, side dishes etc.
Simply delicious!
Balance your plate with these tasty and healthy beans.
Make plenty to enjoy with leftovers.