6 tips to enjoy a healthy holiday meal

6 tips to enjoy a healthy holiday meal

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Healthy eating doesn't need to take a holiday. Thanksgiving meals can still be wholesome and not derail your diet.

"Thanksgiving dinner can range from 1,500-6,000 calories, with the average person eating about 3,000 calories. Average weight gain during the four-week holiday season is one to five pounds," said Ali Spencer, dietitian at LDS Hospital.

"That may not seem like much until you consider that most people don't drop the weight after the holidays end, and the pounds add up."

Here are 6 tips that can help you enjoy the day without the guilt.

Eat breakfast

Don't skip out on breakfast in preparation to later devour the holiday meal. Actually eating beforehand is important to having a healthy holiday meal.

"Choosing a modest-sized breakfast with protein and whole grains will keep you satisfied and help prevent before-meal munching on rolls and dips," said Spencer.

Exercise

You can go for a stroll before or after dinner. Some family traditions have a pick-up football game or play catch on the holiday—all great ways to get some activity during the festivity.

There are several running events across the Wasatch Front. They are available for all running types — fun runs up through half marathons.

Water please

We could always drink more water.

You can cut serious calories by sticking with water as your beverage of choice. Sodas, juices and alcohol bring excessive calories. Try a cold glass of water with fruit added in for flavor.

6 tips to enjoy a healthy holiday meal

More vegetables, less butter

The smorgasbord typically has vegetables and good foods for you like sweet potatoes for example. But are they entirely healthy? It's all in how they are prepared.

"Instead of a green bean casserole try sauting green beans, mushrooms, onions, and garlic in olive oil. Add some fresh thyme and freshly squeezed lemon juice at the end," Spencer said.

She points out that you can cut back on the fat and sugar servings by up to half. That amount will not sacrifice the taste — just extra calories.

For example, prepare sweet potatoes with skim milk and replace the marshmallows with cranberries, pears or pecans.

Pumpkins

The favorite fall fruit can be introduced into a variety of recipes. Pancakes, soup and the traditional pumpkin pie are just a few of the options that have a healthy benefit.

"Pumpkin's bright orange color results from the high levels of beta-carotene, which is an antioxidant that reduces your risk for many cancers, heart disease and macular degeneration," said Spencer.

They are also are a good source of magnesium and zinc which help with building stronger bones. As well as vitamin A, potassium and fiber — it definitely packs a punch.

6 tips to enjoy a healthy holiday meal

Slow down

It's not a race to see who can eat the most. Rather recognize that you're surrounded by your loved ones. So spend the time to enjoy your company.

Give thanks for the food and enjoy the meal.

Spencer said, "Savor the food you are eating and put your fork down in between bites. Really enjoy what you are putting in your mouth."

Also grabbing a smaller plate can help with the portion control.

Hopefully with these tips you can feel like you can enjoy the holiday without the guilt or by making drastic rules for yourself. You can give thanks and feel healthy too. Read more at Intermountain LiVe Well for more tips on living well, even through the holidays.

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