Holidays are Here

As you know, the average person tends to gain between 5-7 pounds during the Holiday Season from Thanksgiving to New Years.  This year, don’t be average.

Of course, we look at Thanksgiving as a day full of eating and watching lopsided football games. But this year will be different for you. We’re going to give you a healthy strategy for getting through this day without all the added fat and calories –but still keeping the taste and tradition that you’ve come to enjoy.

Remember, it ALWAYS comes down to Portions when trying to have a successful weight management plan.

Turkey Day Meal Building Strategies:

Turkey Breast

Skip the thighs—each one contains more calories than a thick slice of prime rib. Skinless white meat, on the other hand, is a top source of lean protein, with only 102 calories in three small slices. Eat 3 -4 ounces at each meal that day.

Stuffing

Made straight from the box, one-half cup of stuffing packs a not-too-terrible 107 calories, compared with at least 300 calories for homemade batches. This serving of this starch should be half the size of your fist.

Sweet Potatoes

Rich in fiber and low in calories (just 125 per half cup). Sprinkle with a dash of cinnamon, which has been shown to stabilize blood sugar levels. Serving size should be half of your fist.

Healthy Dip

Dip fiber-rich carrots, celery, and bell peppers in hummus instead of ranch dressing, and you'll gain a gram each of protein and fiber per 25-calorie tablespoon.

Gravy

Despite its bad reputation, gravy isn't a diet disaster. A quarter cup has just 50 calories. Think Drizzle—not Pour !

Red Wine

Have yourself a small glass of red wine. It’s rich in resveratrol, and in moderation, is proven to be healthy. However, remember, for every one glass of alcohol, you would have to omit half a starch and a piece of fruit.

Cranberry Sauce

Just one-half cup contains four tablespoons of added sugar and 210 calories. A better bet: unsweetened applesauce, which gives you the same cool, fruity taste with a quarter of the sugar.

Biscuits or Cornbread

Buttermilk biscuits pack more than 200 calories each (a cornbread muffin runs close behind with 175). Instead, eat healthful whole grains with one small whole wheat roll. Only one please.

Green Bean Casserole

What happens when you drown a vegetable with creamy canned soup and fried onions? You get a dish that contains nearly as much fat as you'd get from a small hamburger—in a single cup. Eat your vegetables in their raw form –when possible.

Desserts

Apple Crisp -227 calories, 5 grams fat-a good choice –hopefully, more apples than crisp.

Pumpkin Pie -316 calories, 14 grams fat –you can eliminate most of the fat by not eating the crust.

Pecan Pie

503 calories, 27 grams fat –only a smidgeon-too high in fat.