The Cooper Institute
 

Founded in 1970 by the "Father of Aerobics"
Kenneth H. Cooper MD, MPH

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Gobble, Gobble in Moderation

Posted in
Eat better

Thursday, Nov 27, 2014

Happy Thanksgiving to you and your family! Tis the season to give thanks for our many blessings. As I get ready for the fun, family-filled day ahead of me, I am thankful for a previous post that encourages a focus of family, friends, physical activity, and good food in moderation over the holidays. Seems like a simple plan, but wait until you are staring down the never-ending buffet of home-made temptations. Here are some tips to help keep you on track:

Drinks

  • If you consume alcohol and/or sugary drinks, limit yourself to one. Egg nog with heavy cream, sugar, and rum can contain 300+ calories per cup!
  • Choose water with lemon or diet drinks; this will allow a few more calories for your favorite foods.
Snacks
  • Select fruits and vegetables, when available; or offer to bring a colorful produce tray with low-fat dip.
  • Calories in nuts, crackers and cheese, and other high-fat snacks can quickly add up. Put a small portion on a plate or napkin and spend your time before the meal catching up with friends and family.
Dinner
  • Sample only what you really like; there's no need to scoop the sweet potatoes onto your plate if they aren't your favorite.
  • Pile on the juicy turkey (without skin) and vegetables without a lot of butter/sauce.
  • Take very small portions of high-calorie foods (like stuffing with sausage or mashed potatoes with butter), eat slowly, and enjoy every bite.
  • Skip the dinner roll - you can have bread and butter anytime!
Dessert
  • Ask for a half piece of your favorite dessert and put your fork down between bites.
  • Many of the calories in pies and tarts come from the crust; leaving a little behind will lessen the calorie load.
  • If you're too full for dessert, don't eat it! Ask the host to pack you a small piece for tomorrow. Or, just have coffee after the big meal and call it satisfying supper!
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