“Thanksgiving for many people is a time to just cook and eat. I’m sure for most, there’s a lot of nostalgia around the dishes on the table. I also know that for many people on health and wellness journeys, this time of year can bring up anxiety around food. Here are some Thanksgiving healthy eating tips to share so that you can still indulge with your loved ones this holiday season, while also balancing your plate with nourishing, nutrient-dense foods, all without feeling like you’re missing out on your favorite dishes.
Have you ever heard the saying “eat the rainbow”? Adding color and variety to your plate doesn’t only make your tablescape look incredible—it also helps ensure that you’re getting a variety of essential nutrients in your meal. Vegetables are the perfect vessel to add vibrant color and rich flavor to any meal. Vegetables are also an excellent source of fiber, helping us feel full and satisfied. Vegetables can also balance heavier, starchier sides with bright, fresh flavors, crunchy texture, and vivid color.
- Fill half your plate with veggies. Loading up on colorful, non-starchy vegetables first will increase fiber intake and promote fullness, and help to manage portions of the higher-calorie dishes.
- Opt for whole grains if available. These foods will provide more fiber and nutrients compared to refined or white grains, avoiding a blood-sugar spike and helping you feel fuller longer.
- Hydrate wisely. Drink water before and during the meal to help you feel full and decrease mindless eating.
- Be mindful of high-calorie additions. Toppings like butter, gravy and cream-based sauces can add a lot of calories and saturated fats. Consider lighter alternatives or using smaller portions.
- Have fun and enjoy the company of those around you.”
Culina Health (Thanksgiving Healthy Eating Tips from A Dietitian – culinahealth.com)