Wednesday, November 17, 2010

How to Eat Healthy & Enjoy This Thanksgiving

  • Don’t starve yourself all day so you can eat more at dinner
  • Eat breakfast and lunch prior to dinner
    • Won’t get over hungry and won’t over eat at dinner
  • More than one Thanksgiving in the same day?
    • Put a bite of each item on your plate and don’t stuff yourself at one dinner
    • Remember, you still have another dinner so if you’re still hungry don’t go back for more
  • Keep the general recommendation of half your plate vegetables, a quarter from carbohydrates (preferably whole grain) and the other quarter lean meat
  • Remember to take the skin off of your turkey
  • Take smaller portions of items so you can still try everything you want to taste
  • Remember,  it is not a buffet
  • Try to take smaller portions or limit your intake of the fattier options.
  • These include anything creamy, buttery, and cheesy
  • When trying to pick between apple pie or pumpkin pie, choose pumpkin
    • Apple pie has a greater amount of crust and it tends to be flakier, which means more fat and more calories
  •  If you’re cooking this Thanksgiving you can make your meal a little more healthy with these helpful substitutions:

Recipe Calls For
Substitution
1 whole egg
2 egg whites
sour cream
low fat plain yogurt or low fat sour cream
milk
skim or 1%
ice cream
frozen yogurt, frozen yogurt with live cultures even better!
heavy cream (not for whipping)
1:1 ratio of flour whisked into non fat milk (e.g. 1 cup flour + 1 cup of non fat milk)
whipped cream
chilled evaporated skim milk or other low fat whipped products like Nutriwhip
cheese
low-fat cheese
butter
light butter
cream of mushroom
fat-free cream of mushroom