No.2 How Not To Gain Weight Over Thanksgiving - Women Compus - Women Campus
Holiday Eating Anxiety
If you get worried about overeating during the holiday months, you’re not alone! We asked for your thoughts and got a serving of insight. Here are some of the responses:
- “I do get kind of worried about overeating during the holidays, but I always try to remember that the holidays aren't just two days - we have a over a month to experience all the foods we love. I try to pace myself and not eat too much at once.” –Anonymous college girl
- “I do worry about overeating during the holidays and it does stress me out sometimes, but I try to remind myself that our bodies are made to adjust to different amounts of food intake, and that if you eat happily what you want when you want it, you are not likely to overindulge.” –Anonymous college girl
- “It's all about listening to what your body wants and needs, and if your body wants that extra piece of pumpkin pie or Christmas cookie because it's rockin' with the holiday spirit, go for it. It's a time to relax and be happy, not to stress about skinny jeans.” –Anonymous college girl
- We are here to help you navigate your way through Thanksgiving with some healthy holiday tips, start to finish!
Healthy Substitutions In The Kitchen:
There are some easy healthy substitutions that you, or your family, can make this Thanksgiving that can save you calories and cut out excess fat.
- Turkey: remove the skin
- Stuffing: omit extra butter, use fat free broth, opt for chicken sausage vs. Italian
- Sweet Potatoes: Leave out extra butter, sugar, and marshmallows
- Mashed Potatoes & Gravy: Nix the heavy cream and use fat free milk and low fat sour cream
- Green Bean Casserole: Top with almonds instead of fried onions, try a vinaigrette dressing
- Pumpkin Pie: Trade the crust for low fat graham cracker crust and use egg whites and fat free evaporated milk in the filling
Navigating the Appetizers:
Before the ‘main event’ there’s quite a spread laid out! So how do you start the festivities off in a healthy way?
- Skip the tortilla chips and opt for vegetables, fruit, or hummus. Fill up on things that are nutrient-dense which will not only keep you from overeating later in the day, but will also give you essential vitamins and minerals.
- Grab a glass of water. It may seem tempting to have soda or wine as your drink of the day, but caffeine and alcohol both cause your body to become dehydrated. Dehydration is often mistaken for being hungry, so alternate drinks with water for best results.
The Main Meal:
- Mentally draw a line halfway through your plate and make it your goal to fill it with vegetables. By committing to a mostly veggies meal, you’re headed in the right direction.
- Know the food will be there later. If you’re eating as much as you can because it’s a special occasion food, remember you can always come back to it later when you’re hungry. Put your dish in the refrigerator, and once your hunger cues are back, you know where to go.
Sweet Success:
- Walk it out. Are you eating because the food is there, or because you are hungry? Before dessert, suggest a family walk around the neighborhood to get in some family bonding, exercise, and get back in touch with your satiety levels.
- There are bound to be several kinds of pies, ice creams, or cookies to pick from. This does not mean you need to eat all of them! Pick your favorite and have just a bite of the others—not a whole slice.
The Leftovers:
- Don’t eat out of the leftover container. Serve it into a dish and go sit down to enjoy. Many of us are guilty of using visual cues to ‘stop’, not our internal hunger signals.
- Use the leftovers and health-ify them! Think of what you have in the fridge as a starting point and make it your goal to add whole grains or vegetables to improve the nutrition quality. Here are a few of our favorite healthy left over recipes from EatingWell.com:
