Season of Sugar - Part II Thanksgiving

By:  Coach Maria - Salus Nutritionist & Food Expert

Thanksgiving brings families and friends together to celebrate the blessings we have in our life.  This celebration, although filled with good company and good tasting food; can leave one feeling stuffed, bloated and not-so-comfortable.

A typical Thanksgiving menu might include turkey, mashed potatoes with gravy, stuffing, green bean casserole and cornbread or rolls.  To finish off the feast, there is certain to be one or all of the following; pecan pie, pumpkin pie and apple pie - perhaps all topped with ice cream!

A Thanksgiving plate containing the items above, means consuming an entire day's worth of calories and a week's worth of negative digestive effects in just one sitting!

There are ways to avoid the traditional gut-busting habit, without giving in to the holiday weight gain creep and still being able to enjoy delicious food.

• Eat a healthy, smart meal for breakfast and lunch -  Skipping breakfast and lunch so you can gorge yourself over the Thanksgiving dinner is a mistake and leads to over indulging, not to mention what the two-meal fast will do to blood sugars!  Drink plenty of water throughout the day to stay hydrated so you won't over indulge on the empty calories from soda or alcohol.
• Use smaller plates - This really can work wonders for many.  Our dinner plates are getting bigger and bigger and we tend to feel like we have to finish everything on our plates when we load them up.  You will be less likely to overeat when using a smaller plate.
• Choose protein first, greens second  - Dish out your protein source first (turkey, salmon, etc.) - this will help with satiety and lessen the chance of over eating.  Follow the protein with a hearty serving of greens that are not covered with sugary syrups or dressings (salads, roasted veggies, etc.).  This will leave little room on your plate for the not-so-favorable food choices.
• Offer healthy alternatives - If you will be hosting the Thanksgiving meal, why not kick the traditional high-caloric food choices and opt to avoid processed foods when planning your menu.  Offering a gluten-free alternative will also impress your guests! If you are heading to family or friend's for Thanksgiving, why not bring a dish that is 100% real food with no preservatives/additives.  
• Save dessert for last -  If your plate contains healthy food choices and you haven't over-indulged, choosing a small piece of dessert will not set you back.
• Stay active - If you don't have one yet, begin a tradition with your family and friends and organize a friendly game of football or ultimate frisbee before your sit-down meal.  Include the younger members to choose a fun game as well!   

Keep an eye out for future posts, where I will include some alternative recipes that taste great but will not have the gut-wrenching effects of some traditional Thanksgiving recipes.

Have a question regarding a Thanksgiving meal or food item?  Post question to comments!