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How to ...
GateHouse News Service
Fri Nov 02, 2007, 04:32 PM EDT
Clinton -
With the annual Thanksgiving spread’s surplus of calories – averaging 3,000 per person – cooks and guests alike may wonder how to enjoy the traditional trappings without packing on the pounds. Thanksgiving dinner may pose further challenges to diabetics, vegetarians and people with gluten sensitivity or food allergies. Kathy McManus, RD, director of Nutrition at Brigham and Women’s Hospital, offers tips to promote a healthier holiday meal.
Cooks: Think about your guests
· Ask guests ahead of time if they have any food allergies or dietary restrictions so you can work these considerations into the menu. Include a few dishes that accommodate multiple diets, such as steamed vegetables flavored with herbs.
· Experiment with recipe substitutions.
· Eat a satisfying meal before you start cooking to prevent munching in the kitchen.
· Nix high-fat, high-calorie appetizers, such as dips or cheeses, in favor of fresh vegetables and sliced fruit.
· Skim the fat off the top of refrigerated gravy or broth before using.
· Limit desserts to one or two choices and provide a lower-fat, lower-calorie option.
· Plan a post-Thanksgiving stroll with your guests to get started balancing calorie intake with physical activity.
Guests: Think about your cook
· Budget your calories before Thanksgiving Day; exercise and eat healthily in preparation.
· If you have a special dietary need, offer to bring a healthy dish to share.
· Have a fiber-rich snack an hour before the big meal. “Saving up” your appetite often results in eating too fast and too much. Drink plenty of water to keep your body hydrated.
· Choose wisely when filling up your plate. Make a conscious effort to limit foods with saturated fat and high calorie content to small portions. Divide your plate into sections: half vegetables, a quarter lean protein and a quarter starch.
· Beware of hidden calories: alcoholic beverages (which can range from 90 calories for 4 ounces of wine to more than 200 calories for sugary mixed drinks), and loaded extras like gravy, turkey skin and butter. Consume these sparingly, if at all.
· Allow yourself to enjoy a small serving of dessert. Pumpkin pie trumps pecan pie or pies that have two crusts, such as apple pie. To save even more calories, eat just the pie filling and go easy on the whipped cream.
· Eat slowly, savoring each bite, and stop when you are full. It takes about 20 minutes before your body registers fullness. Before going back for a second helping, take a break from your plate to enjoy the company around you.
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