By Joy Pierce Mathews for Summit Medical Group
Reviewed by Susan Canonico, RD

Enjoying Thanksgiving and other holidays doesn't necessarily mean giving up your healthy habits! With a little thought and planning, you can enjoy a delicious Thanksgiving meal without overeating and indulging in foods that are high in fat and calories.

Here are some easy steps you can take to help stay on a healthy holiday track this season:

• Start Smart
  Oatmeal (or another whole-grain cereal) with fruit and skim milk is a great way to get the fiber and nutrition you need to start your Thanksgiving day. Eating a reasonable and filling breakfast will make it easier for you to avoid snacking that often adds up to unwanted calories
   
• Keep Consumption Conscious
  Decide ahead of time about how much you will eat and drink. Taking a mindful approach to eating often is the best way to stay on track with goals for a healthy intake of calories. Take time before you fall asleep on Thanksgiving eve and again when you wake on Thanksgiving day to consider what and how much you will eat and drink. Remind yourself about your plan throughout the day 
   
• Highlight the Healthy
  Choose healthy options such as steamed vegetables, salads with heart-healthy olive oil-based dressings, and fresh fruit for your Thanksgiving meal. Having healthy options can make it easier to eat fewer high-calorie, high-fat foods. For example, pairing a bowl of fresh seasonal fruit such as apples, pears, persimmons, and figs with a small serving (3 ounces or less) of your favorite pie or dessert can help satisfy your sweet tooth and help you keep your calories in check
   
• Save for Sweets
  If you've been dreaming since last Thanksgiving of having that slice of pumpkin pie with whipped cream, then eat less stuffing, have 1 glass of wine instead of 2, and forego bread during the meal. Budgeting your calories even with small tradeoffs can make a big difference in your overall calories for the day
   
• Note Your Noshing
  Although tracking every nibble isn't for everyone, some people find it helpful to make notes on what they've eaten so they know how their calories are adding up. If you're a note taker, place a blank sheet of paper in a convenient place such as your fridge so that you can jot down your meals and snacks throughout the day. Don't forget to include drinks, which can add lots of extra calories to your day
   
• Skip Seconds
  Eating small portions and passing on second helpings is a good way to avoid getting too many calories. If you're unlikely to resist a second helping of your favorite Thanksgiving dish, take smaller portions as you fill your plate the first time  
   
• Savor Each Sip, Enjoy Each Bite
  Eating and drinking slowly is the best way to really enjoy your meal and keep from overeating. Studies show that people who eat slowly and mindfully eat fewer calories than those who eat quickly. Remember that it takes time (about 20 minutes) for your brain and digestive system to be in sync. Eating and drinking slowly will give your brain time to catch up with your stomach!
   
• Eschew Extras
  Gravys, sauces, and dressings can add up to many extra calories in any meal. For example, 1/2 cup of brown gravy has ~180 calories, 4 tablespoons of cream sauce adds an extra 80 to 100 calories to your plate, and 2 tablespoons of Russian dressing packs in more than 100 calories. Opting for small portions or avoiding extras such as these completely is best if you're watching your weight
   
• Make Moving Matter
  Plan a walk or hike with your family and guests. The activity will provide a focus other than eating to the day. In addition to giving you time to visit together, walking briskly (3.5 miles per hour or faster) for an hour can burn an average of 200 to 300 calories and help offset holiday calories

"Making Thanksgiving a time of reflection on the good things in your life takes the focus off eating and helps prevent overindulging," says Summit Medical Group registered dietitian Susan Canonico. "Taking a little extra time and thought before the holiday can help you control how much and what you eat. It also can make all the difference in how you feel when the holiday is over!"

Click here for a healthy butternut squash recipe that's perfect for Thanksgiving.

Click here for a delicious acorn squash recipe to share on Thanksgiving.

For more information about dietary planning to maintain and improve your health,
please call Summit Medical Group Nutrition today
at 908-277-8731.