For many people who watch what they eat on a daily basis Thanksgiving is the one day of the year that they throw caution to the wind and devour whatever their stomachs desire. Not my sister-in-law. In fact, she won’t eat a bite of turkey (or ham) today. Rather, she’ll fill her plate with samples of all of the fabulous side dishes that surround the sliced up bird. It’s not because she’s a vegetarian; rather she believes that she’s doing her body good by skipping the meat dishes and eating the lower calorie menu options. (To each her own I guess.)
I, on the other hand, plan to stuff myself silly. But, unlike some Thanksgiving diners who don’t realize they are likely consuming almost 2,000 calories at dinner alone (the same amount doctors recommend you eat in an entire day), I am fully cognizant of every calorie that slips by my lips.
Doctors will tell you that eating big meals (like those on Thanksgiving) increases insulin levels and blood fats, which results in increased triglyceride levels, LDL levels and inflammation. This can be especially dangerous for people with diabetes and heart disease because it increases the risk for heart attack and stroke.
However, all is not lost. There are ways you can devise a healthy and effective Thanksgiving meal eating plan without compromising the pleasures associated with the holiday.
For example:
· Try to eat small meals during the day so you aren’t ravenous when you hit the Thanksgiving buffet table.
· Focus on a few selected items that you love the most.
· Eat slowly. Doing so is supposed to help control your appetite and portion sizes.
· Make sure you add foods high in fiber and antioxidants to your plate. Doing so will help minimize the damage to cells.
Finally, a note to my sister-in-law: Turkey is good for you. It’s those side dishes you should be looking out for. Take a look:
A half cup of dressing or stuffing = 180 calories
A half cup of macaroni & cheese = 250 calories
A half cup of rice pilaf = 125 calories
A half cup of mashed potatoes = 119 calories
Two teaspoons of turkey gravy = 82 calories
A half cup of candied sweet potatoes = 150 calories
A half cup of green bean casserole = 111 calories
A fourth of a cup of cranberry sauce = 105 calories
A half cup of JELLO fruit salad = 160 calories
One slice of pumpkin pie = 315 calories
A small dollop of whipped cream = 51 calories
A slice of apple pie = 410 calories
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