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Three words that I personally think of when Thanksgiving approaches, and here we are only one day away. One question I often receive as a dietitian around this time of year is “how do I get through the holidays without putting on the pounds”?! Well to be honest, that’s easier said than done because let’s face it holidays (especially Thanksgiving) revolve around high calorically dense food, desserts, and beverages. Did you know? It is estimated that Americans take in 3,000 to 4,500 calories at their Thanksgiving celebrations. With that being said, my answer to the question above, is on a daily basis especially leading up to the holidays try your best to stay on track by choosing healthier food options and achieving a regular physical activity routine. So when the holidays arrive, you can enjoy yourself without the guilt.
A few tips to stay on track as we approach the holiday season:
1. Portion control is key. A starting point is to aim for half of your plate of colorful non-starchy vegetables (any vegetable except for potatoes, peas, or corn as they’re counted as starchy carbohydrates), a quarter of your plate for lean protein (salmon, sirloin, chicken, etc), and a quarter of your plate of nutrient dense carbohydrates (quinoa, beans, sweet potatoes, oats, etc).
2. Fiber equals fullness. Dietary fiber can be found in foods such as legumes, nuts, vegetables, fruits, whole grains, and seeds. Consuming fiber from a variety of sources is the key. A rule of thumb: highly processed foods contain low amounts of fiber, and low processed foods contain higher amounts of fiber.
3. Move more & sit less. Whether it’s fitness classes, walking, running, or weight lifting we all need to remember how important a routine for physical activity is. Current physical activity guidelines suggest adults do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Keep in mind, no amount of exercise can counteract poor nutritional choices.
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Source: U.S. Department of Health & Human Services. “Physical Activity Guidelines for Americans.” HHS.gov, US Department of Health and Human Services, 1 Feb. 2019, www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans
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