Game Day Tips for Thanksgiving

Thanksgiving Day is one of America’s favorite holidays to be with family and friends, to give thanks for all our blessings, and to EAT. New research  released from the Calorie Control Council shows that the average American will consume 4,500 calories on Thanksgiving- with a whopping 45% of those calories (or 229 grams) coming from fat. That’s like eating 3 sticks of butter! The average dinner with all the dressings comprises about 3,000 of those calories with the remainder coming from pre- dinner munchies, appetizers, as well as soda and alcohol.

Considering that the average daily intake of calories should be between 1,200 and 1,500 calories per day- it’s easy to see why most of us will suffer from Over-eating Hangover well into the weekend. But with some simple planning and awareness- we can avoid this dilemma. So here are a few Game Day Tips to keep us from overindulging this Thanksgiving:

1. Don’t Deny Yourself- That’s right- you heard me correctly!  The worst thing you can do is try and not have your favorite foods- but that does not mean over-enjoying them. Most of our gastric delight comes within the first 2 or 3 bites of our foods. So try everything that you would like to have- but make sure your portions are appropriate for the variety of foods you are going to eat. That means smaller portions will prevent you from having too much of any one item.

2. Take Time Outs- I come from an Italian family where tradition dictated that you sat down for antipasto at 1PM and didn’t  leave the table until the  pumpkin pie was consumed at 6! Realize however, that the longer you sit at the table with food in front of you- the more you will probably eat. So take frequent breaks between courses- get up and walk around, maybe take a prolonged trek around the neighborhood after the meal or participate in that Family Touch Football game in the backyard. This will lessen the time spent eating while helping you burn some of the calories you have just consumed.

3. Simpler is Better- Often it’s not the food choices we  make that is the problem- but it is what we put on those food that is the danger. So- keep the gravy bowl away from your turkey and stuffing, cut out that extra slab of butter on your mashed potatoes or green beans, and use a simple vinaigrette dressing on your salad instead of that heavy Blue Cheese dressing.

4. Avoid the “Empty Calorie” Pitfalls- You can dramatically cut down on the calorie count as well as your sugar intake simply by making better beverage choices. Substitute water for soda, and keep your alcohol or wine consumption to 1-2 drinks for the day. You probably could also do without that croissant roll with dinner- use a carrot stick instead to push the food on your fork!  

5. It’s a New Day- Most importantly, remember that Thanksgiving is only one day. Friday morning- don’t lament what you ate the day before- but make sure that you’re back on your road of good nutritional choices.  

The Holiday Season that has just begun is a marathon- so make sure you don’t come out of the starting gate too quickly. Pace yourself- make good food decisions and remember to stay on your exercise routine.  Happy Thanksgiving to all and remember to give thanks and share your blessings with others!