How to avoid an extra helping of guilt this Thanksgiving

It’s that time of year again that we look forward to all year-round. It is the official start to the Holiday season filled with cinnamon-scented pine cones, pumpkin-filled everything, limitless love, uncontrollable laughter and lots of food. First up is Thanksgiving and on Thursday Nov. 24, friends and family will gather around the dinner table to feast on token Thanksgiving foods. The oven-roasted turkey, fresh gravy, garlic mashed potatoes, succulent stuffing, perfectly toasted dinner rolls, and green beans will be placed in the center of the table—and while you are tempted to eat everything in sight — remember that the only thing that you should be stuffing on this Thanksgiving is your turkey, not your stomach.

Thanksgiving foods are dangerously delicious and are supposed to be devoured, but they do not need to inspire guilt. Of course every family has their Thanksgiving traditions that should continue, but there are a number of ways to have a healthier Thanksgiving this season without displeasing your taste buds and ruining family recipes. 

The American Council on Exercise recently reported that an average person consumes 3,000 calories and 229g of fat in one Thanksgiving meal. That is nearly twice the recommended calorie intake for one-whole day suggested by the USDA—an adult over 18 should consume between 1,600 and 3,000 calories per day depending on age, gender and activity level. The figure suggests that if an average person consumes 3,000 calories and 229g of fat in one Thanksgiving meal they then consume a whopping 4,500 for the day’s total. 

In order to avoid consuming 4,500 calories on Thanksgiving Day, major damage control is in order. Here are ten tips to ensure that your smart choices on Thanksgiving will yield healthy and joyful Holiday season. 

• Do not skip breakfast

Skipping breakfast is the biggest myth of all. It is important to eat breakfast in the morning to jump-start your metabolism and to ensure that you will not overeat later. If you do not eat breakfast and choose to starve all day—you may find yourself shoving unhealthy appetizers down your throat—thoroughly regretting your choices when dinner comes along. 

• Lay off the alcohol

Yes, Thanksgiving is a time to eat, drink and be merry, but it is important to monitor your alcohol intake. One glass of red wine has approximately 85 calories, one glass of seasonal egg nog has approximately 350 and one glass of champagne has approximately 120—a couple of drinks later you are already at 1,000 calories! In order to pace yourself, rotate drinks and sparkling water throughout the day. 

• Use olive oil instead of butter while preparing the feast

Olive oil is the healthier choice because it is a monounsaturated fat and high in antioxidants. Studies have shown that olive oil offers protection against heart disease by lowering LDL (“bad”) cholesterol levels while raising HDL (the “good” cholesterol) levels. Studies also link monounsaturated fats to reducing the risk of heart disease, certain cancers and even depression and Alzheimer’s disease. Olive oil is a great substitution for butter when making the stuffing. It is so delicious and healthy. 

• Skip the skin

“For a 6-ounce serving of turkey, taking off the skin saves about 300 calories. It doesn’t make much caloric difference whether you eat white or dark meat — what does save the calories is skipping the skin” according to Madelyn Fernstrom, TODAY’s diet and nutrition editor. Skipping the skin will cut your turkey caloric intake by nearly half. Your body will thank you later.

• Use fresh ingredients

Use fresh herbs, sage, rosemary and thyme for a delicious, low-calorie flavor in your stuffing and make fresh green beans instead of canned green bean casseroles with onion rings and cream soups that are high in sodium and fat. Green beans are low in calories, fat-free, high in vitamins C and K, and high in fiber—don’t dilute their nutrients with heavy sauces and creams. Prepare the green beans along with turkey broth and fresh herbs for a tasty alternative. 

• Use whole wheat products

The starch in white flour products is digested way too fast, which causes insulin levels to spike. Insulin is a hormone, and when it functions improperly, it is linked to a whole array of physical problems. The result of this is a rapid increase in blood sugar levels which can lead to weight gain and diabetes. Whole wheat will make you stay fuller longer and is a much healthier option for your stuffing this Thanksgiving. 

• Separate the fat

Use fresh turkey broth to stir up fresh, fat-free gravy. First separate the fat, which can be made from chicken thighs and legs well ahead of time and then use cornstarch instead of white flour to thicken. Fat-free gravy will save around 656 grams of fat per cup. 

• Don’t eat the crust

Crust is filled with fat and the crust isn’t even the best part anyway. By stopping at the crust, you can save approximately 200 calories. Trust me, your homemade-pumpkin pie will be just as delicious without the crust. 

• Portion control

Compare a tablespoon in serving size to a typical serving spoon — about one-third to one-half cup. By monitoring the volume of food you eat, you can save up to 1,000 calories. You still have the ability to eat what you want but on a much smaller scale. 

• Walk—don’t nap

Initiate the family walk post-meal. You will regret it if you don’t. The last thing your body needs after consuming a horrific number of calories is to head to the couch and give into the tryptophan myth. Skip the tryptophan-induced nap and head out for a quick walk. It aids digestion and speeds up your metabolism. 

It is easy to attend holiday gatherings and think oh, a cookie here, a chocolate there, wash it down with some egg nog, and it’s not a big deal. But, before you know it your pants are too tight because you’ve been sampling one-too many cookies, chocolate and likely splurged on your Thanksgiving meal. It is possible to have a scrumptious Thanksgiving meal this season without the added calories and fat. If you abide by the ten tips listed above, you are one step closer to experiencing a healthy, fun-filled holiday season not drowned in guilt.

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