Thanksgiving Tips

For the holidays, this is the start of it all, so let's start off on the right foot.  Chances are is you start strong, you will finish strong:

• Start small, it's not only what you are eating but how much.  Take small servings and you can enjoy a taste of everything.  Fill up on turkey (lean protein) and vegetables (not drowned in butter/ oil/ or sauces).
• Turkey talk - go for white meat, no skin, and light or no gravy.  If you do dark meat, mix and match light and dark.  If you make your gravy, use a fat separator or refrigerate the pan juices, skim the fat off before making the gravy.
• Be sweet with sweet potatoes, they are high in vitamin A and C, potassium and fiber.  They can be a side dish or dessert.  Prepare by slicing in half, sprinkle with orange juice or crushed pineapple, cinnamon and then put them in the oven until done.
• Kick the cranberry sauce, that is if it's canned.  Fresh cranberries are packed with antioxidants and can be mashed with balsamic vinegar or apple juice concentrate, or fresh oranges chopped up.  Unfortunately the canned stuff is high in sugar and calories.
• Pick a pumpkin, low in fat, calories, and loaded with potassium, vitamin A and C, look for recipes for pumpkin pie, muffins or bread with evaporated fat-free milk, no sugar, silken tofu (not eggs), and maybe a graham cracker crust.  Try pumpkin soup.
• Stuffing with less bread, more veggies.  Use more onions, celery, vegetables or fruits such as dried cranberries or apples to make a lower calorie version, and whole wheat bread instead of white bread to make it healthier.
• Go fruity- Baked apples and poached pears for dessert, pass on the full fat pies, cheesecakes, and cookies/ brownies.
• Skip the fat, not the flavor - use low- fat buttermilk, low- sodium chicken stock, fat free milk or yogurt in place of cream or whole milk in dishes like mashed potatoes, whipped sweet potatoes, or butternut squash.
• Steam, Mash and herb your veggies, instead of fry, sauté or creaming them.
• Veg out - fall veggies are a great way to add variety to your meals, but not loads of calories,  and speaking of vegging out, relax with a cup of hot tea instead of wine or beer, go for a walk after dinner, and go to bed early.
• Take your time, holidays are about family and friends, its not a race to stuff your face.
• Don't skip meals, have a light breakfast and/or lunch so you are not starving when you sit down to dinner.
• Bring a healthy dish instead of a bottle of wine, a salad or a fruit salad instead of cake or cookies.
• Get moving- turkey trot, walk or jog, touch football, yoga, bike ride.
• Drink lots of water, it fills you up and speeds up your metabolism.

Enjoy, have fun, and be safe!

Carena Lowenthal, MS, RD, CDN

(917) 882-5033

carena@carenalowenthal.com

www.carenalowenthal.com

http://www.eatingwell365.blogspot.com