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