According to the Calorie Control Council, the average American will eat approximately 4,500 calories on Thanksgiving day. This, if you don’t count the lingering bowl of Halloween candy, is often considered the official kickoff to the holiday weight gain season. But it doesn’t have to be. Amanda Sytsma, RDN, LD, offers guidance for those seeking to stay focused on their healthy weight goals while still enjoying their festive favorites.
How can someone prepare themselves heading into the holiday stretch to avoid weight gain?
It’s important to remember that Thanksgiving and/or Christmas celebrations really account for a few meals out of the whole month. In the grand scheme of things, one meal out of 90 total in a month’s time is not going to derail all that you have accomplished.
Should some foods be off limits?
No, there are no foods that are off limits or bad. Be mindful of the portions and frequency at which you are including foods in your meal plan. If you can only get a certain dish once a year, be sure to enjoy it but don’t overindulge.
Is there such a thing as balance around holiday indulgences?
I’m a big fan of Choose My Plate, which focuses on portion control. You want to make sure that all food groups are represented. Based on these recommendations, you should strive for:
- lean proteins prepared in dry heat methods of cooking (baking, broiling or grilling)
- one-fourth to half of your plate should consist of non-starchy vegetables (everything but potatoes, peas or corn)
- a serving of a starch or whole grains (includes potatoes, peas, corn)
- a serving of fruit
- an optional serving of dairy (nonfat if over the age of two)
What is the role of movement in relation to holiday weight gain?
Incorporating movement into your holiday traditions is a great idea to prevent grazing all day and packing in calories. Consider a game of flag football, raking leaves or signing up for a turkey trot. Even just taking a walk around the neighborhood after your meal will help.
Are leftovers a good idea?
Send leftovers home with family and friends! If you are going to keep some for yourself, that’s fine, just try portioning them out before you store them in the refrigerator.
What boundaries are helpful around food?
Focus on the family and friends you get to spend time with. Try going into the holidays with a game plan. It might sound like a good idea to skip meals prior to the big turkey dinner, but this can lead to getting overly hungry and overeating. Try to stay on track with your normal eating schedule. Also be sure to make a dish that you know will help keep you on track, maybe a vegetable tray or a fall salad (dressing on the side).
Any other holiday tips?
Don’t be too hard on yourself, practice moderation and be mindful. Work in movement as you’re able, even if it’s just a few minutes.
