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The Holiday Meal Table
 

 
Daily Bread
Clothe yourselves with compassion, kindness, humility, gentleness and patience.
Colossians 3:12



Enjoy Thanksgiving favorites without overdoing it.

Eating healthy during the holidays doesn’t mean you have to avoid your favorite foods, just don’t overindulge when sitting down for a Thanksgiving meal.

Many of our holiday memories involve favorite dishes that are often high in fat and calories. By planning ahead, you can still enjoy these foods while sticking to a healthy eating plan.

Emily Orto-Medley, a registered dietitian at Baptist Memorial Hospital-Collierville, offers these tips for navigating the Thanksgiving meal table:
  • Before you sit down for the big meal, eat a snack or light meal. Eat foods that are high in protein, such as chicken, cottage cheese and peanut butter. “Fill up a little more instead of not eating before the meal. You won’t be so hungry and overindulge,” Orto-Medley said.
  • Eat a nutritionally balanced meal, with plenty of fruits and vegetables.
  • Remove the skin from your slice of turkey before eating because the skin is high in fat. Turkey breast is a good source of protein that is low in fat.
  • Drink water or low calorie beverages. Skip the sweet tea, punch and sugary sodas.
  • Eat slowly. It takes 20 minutes for your brain to register that your stomach is full.
  • Take a walk with your family after the meal. Enjoy time together while burning off those extra calories.

If you are hosting a meal, offer low-fat options or slightly adjust recipes:
  • Top casseroles with almonds instead of fried onion rings or buttery crackers.
  • Replace whole milk with low-fat or skim milk.
  • Choose reduced-fat cheese, sour cream and soups for salads and casseroles.
  • Use two egg whites instead of one egg in recipes that include eggs.
  • Go online to search for new recipes. Orto-Medley suggests www.allrecipes.com because nutritional information is included with recipes.
  • Offer bowls of fresh fruit as a festive and sweet substitute for candy or chocolates.
  • Serve vegetable trays and baked chips with salsa for appetizers.
  • Cut high calorie foods into different-sized portions. For example, if you are serving pumpkin pie, cut bite-sized pieces along with standard-sized slices. That makes it easy for people to enjoy sweets in small portions.

Eating smaller portions is the key. Do you really need half a plate of dressing? Do you have to overload your plate with sweet potato casserole, corn pudding, creamy green bean casserole and a stack of buttery rolls?

You can still enjoy these and other favorites. Just remember to enjoy them in moderation.

Published: Nov. 25, 2008
Source: Emily Orto-Medley, registered dietitian at Baptist Memorial Hospital-Collierville
Writer: Elizabeth Todd Bartholomew, MA, APR


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