Juicy turkey, creamy mashed potatoes and sweet pumpkin pie tempt your taste buds this Thanksgiving. You can enjoy the holiday treats while staying healthy if you follow a few simple strategies.
Six tips to stay healthy
- Drink plenty of water. When you're hydrated you feel fuller and are less likely to overeat. Sip water as you prep the meal, watch football and socialize so you're not tempted to stuff yourself at mealtime.
- Fill your plate with vegetables. Raw and cooked vegetables make great appetizers, side dishes and snacks, and they help satisfy hunger with fewer calories. Start with a large salad or a selection from the veggie tray before the main course.
- Hide veggies in main dishes. Make small recipe swaps to boost nutrition—substitute cauliflower for part of the potatoes in mashed potatoes, shred carrots into meatloaf, or add extra celery, squash and carrots to stuffing. These changes are often unnoticeable but help your waistline.
- Ask for the recipe. If a special dish only appears at Thanksgiving, ask for the recipe so you can make it at home in smaller portions year-round and avoid overindulging on a single day.
- Serve fruit-based desserts. Fresh, frozen or blended fruit can satisfy a sweet tooth with less added sugar than pies, cakes and candies, and it adds fiber and vitamins to the dessert table.
- Focus on family and activities instead of food. Plan games, walks, card or board games, or look through photo albums to keep the focus on time together rather than continuous eating.
As you prepare for your Thanksgiving feast, use these six tips to help maintain your healthy habits. Talk to your doctor or your health insurance agent about additional ways to stay healthy during the holidays.
Frequently Asked Questions
How far in advance should I drink water to avoid overeating?
Start sipping water while you prepare the meal and continue drinking small amounts throughout the afternoon so you feel comfortably full by mealtime.
What are easy vegetables to add to holiday dishes?
Shredded carrots, diced celery, steamed squash and cauliflower are easy to mix into mashed potatoes, stuffing and casseroles without changing flavor much.
Are fruit-based desserts truly healthier than traditional desserts?
Fruit desserts generally have more fiber and fewer added sugars, but portion size and preparation (for example, added syrups or creams) affect overall calories and nutrition.
How can I encourage guests to focus on activities instead of eating?
Plan a few timed activities—like a post-meal walk, board game or group photo session—to create natural breaks from grazing at the food table.