Staying on Track during Thanksgiving

Author: Jessica L. Nguyen, B.S. in Health Education, MHA Candidate

We hear it all the time from personal training clients that they are dreading the holidays - no, not because of the days off from work or spending more time under one roof with relatives than you might prefer - because they do not want to falter from their personal training and nutrition goals.

Thankfully, there are ways to still enjoy your Thanksgiving meals while being mindful of your own health and fitness goals. Medical West Hospital - UAB affiliate has tips to maintain your goals for the holiday season!

1. Eat breakfast

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. Experts say eating a small meal in the morning can give you more control over your appetite.

2. Use lower calorie substitutes in your cooking

Try using 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. You can also try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.

3. Pay attention to portions

Before you fill your plate, survey your food options 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. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods.

4. Eat slower and enjoy your food

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.

5. Be realistic with your goals

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. This way, at the start of the new year you will be ahead of the game if you can avoid gaining any weight over the holidays.