Community Corner

10 Tips for Staying Healthy This Thanksgiving

Owner of Paradise Nutrition in Huntley says portion control is key to keep calorie count down.

Six ounces of turkey: 450 calories. One cup of homemade stuffing: 400 calories. A slice of pumpkin pie: 450 calories.

Beth Sherman,  dietetic technician and owner of Paradise Nutrition in Huntley, says the calories can add up quick during the typical Thanksgiving dinner.

But watching your portion sizes during this year's Thanksgiving meal or modifying your recipes to lower those calories and cut down on sugar intake will make all the difference in staying healthy and keeping your diet on track, Sherman said.

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Sherman, who also coordinates weight loss challenges in Lake in the Hills and throughout the area, says a typical Thanksgiving meal could amount to nearly 3,000 calories. Modifying recipes can cut as much as 1,600 calories from that meal.

And being selective about how much food, or what types of food, you put on your plate can also help.

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Here are some tips Sherman offers to clients to stay healthy over Thanksgiving:

  • Don't go hungry - Make sure you have a healthy breakfast such as a protein shake or oatmeal, and a substantial lunch that day, so to avoid that feeling so hungry you overeat at dinner.
  • Dinner plate rules - It's not always possible to control the ingredients in your meal, but you certainly can limit your portion size. Fill half of your plate with steamed (unbuttered) vegetables, and then allow one quarter for starchy carbohydrates, and one quarter for lean meat - remember a portion of meat is around 4 ounces. You can also avoid unnecessary calories by not eating the turkey skin.
  • Healthier potatoes - Sweet potatoes are actually more nutritious than white potatoes, due to their beta-carotene and vitamin C content, although white potatoes are also okay in small portions. Rather than loading your potatoes with lashing of cream and butter, go for skimmed milk, fat free sour cream and season with pepper and nutmeg.
  • Make your own cranberry sauce -Try making your own cranberry sauce rather than using the store bought variety, which tends to be very high in sugar. Search online or check out food magazines and healthy cookbooks for a simple recipe.
  • Try vegetarian stuffing - You can make a healthier version of stuffing by going for something vegetarian, containing whole-grain bread, onions, herbs, apples, celery, raisins and walnuts.
  • Cut your gravy portion - Save a few extra calories simply by having a smaller portion of gravy, particularly if it has been made using the turkey drippings, which are high in fat.
  • Make desserts healthier - If you plan to make pumpkin pie, why not try using non-fat evaporated milk rather than the traditional full fat cream? This will significantly reduce the calorie content.
  • Drink water instead - A really simple way to save calories is to choose water instead of alcohol and soft drinks. You can easily save 200 calories plus by doing this. Remember, small changes add up and will make a difference.
  • Snack on whole foods - Unsalted nuts are a great choice for your snack table because they're loaded with healthy fats. Veggie crudités with a low fat dip are always an acceptable option. Or, you could go for a platter of fresh fruit for something completely refreshing.
  • Leftover quandary - Leftovers can be a real problem, especially if you can't resist picking away at them afterwards. To prevent this, make sure all guests go home with a container of food. If you still have leftover turkey make a pot of soup and include plenty of vegetables.


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