Commentary by LeeAnne Nazer, MD, IU Health Physicians Family Medicine – Fishers
Thanksgiving is synonymous with family, football and home-cooked meals. It also signals the beginning of the holiday season – a time when people tend to overeat and struggle to maintain healthy eating habits. With a little planning, however, you can enjoy some of your favorite holiday foods while managing your weight.
Eat a small meal or snack before the festivities. You’ll be less likely to overindulge at holiday dinners and parties if you aren’t really hungry when you arrive. Meals and snacks with protein will help stave off hunger.
Monitor portion sizes. The best way to avoid overeating is to limit the size of your portions. Fill your plate with just one small spoonful of the items you want. Use a side or appetizer plate, if available, instead of a dinner plate.
Make the best food choices. Eat the smallest portions of foods that are high in fat and calories and fill the majority of your plate with more nutritious, low-fat foods, such as turkey breast and vegetables.
Consider substitutes. As you’re preparing meals and food for seasonal gatherings, use alternative ingredients as much as possible. Reduced-fat sour cream and cream cheese, fat-free half and half, and low-fat cheeses are great choices to cut calories and fat from traditional holiday recipes. Alcohol contains a lot of calories, so try substituting sparkling water for cocktails and wine.
Scrutinize and set limits. Holiday buffets and dining tables are filled with good things to eat – many of which are specially prepared, once-a-year treats. Take a close look at the offerings and limit yourself to just your favorite foods. This way, you can enjoy seasonal favorites without ruining your diet or healthy eating plan.
Exercise regularly. Most people gain two to five pounds between Thanksgiving and Jan. 1. Colder weather and busy holiday schedules can make regular exercise more challenging. Look for creative ways to get some exercise during the holidays – bundle up and take a short walk after dinner or spend a few extra minutes walking laps in the mall after holiday shopping.
LeeAnne Nazer, MD, specializes in family medicine. She is a guest columnist located at IU Health Physicians Family Medicine — Fishers, 9757 Westpoint Drive, Ste. 100, Indianapolis. She can be reached by calling the office at 944-0460.
