Strategies to Bring to the Thanksgiving Table
Ah, Thanksgiving dinner. Friends, family and all that food! Just the thought of it can put one in a carb coma.
But as with all things in life, moderation is the key, so plan your eating strategy. Here are a few ideas that may help you enjoy your time at the turkey table without feeling guilt the next day.
- Take time to enjoy your food. Slow down, enjoy your company and eat mindfully.
- Take smaller portions. You can always go back for seconds.
- Take time to enjoy your indulgences. Rate your favorite foods from 1-10 and eat only 9s and 10s.
- Take time and listen to your stomach. When you are full, push your plate away. No need to be stuffed like the turkey.
- Take time to eat breakfast and avoid skipping meals before the feast. If you become too hungry you may overeat.
- Take a dish to pass. The hosts will appreciate it and you can make sure there is a healthy dish available.
- Take a walk before and after dinner. The extra steps will help curb your appetite and steel your resolve.
- Take time to compliment the cook – especially if you are doing the cooking.
Above all, remember, this is just one day out of 365. This day will not make or break you if you make wise food choices the rest of the year.
TIP: Use your Food Tracker on your portal/home page before you sit down at the table. Knowing how many calories are in a specific food may help you eat a smaller portion. It will also help you identify foods that are lower in calories.
RECIPE: Sweet Potato Casserole
Try this “healthified” casserole that boosts only 250 calories per serving — less than half the calories of the original 540 calories version.
· 1 can (40 oz) sweet potatoes in syrup, drained
· 1/3 cup granulated sugar
· 1/2 teaspoon salt
· 1/4 cup fat-free egg product
· 1/4 cup fat-free (skim) milk
· 1/2 teaspoon vanilla
· 1/4 cup packed brown sugar
· 3 tablespoons all-purpose flour
· 1 teaspoon ground cinnamon
· 1 tablespoon no-trans-fat vegetable oil spread, melted
· 1/3 cup chopped pecans
1. Heat oven to 350°F. Spray 1 1/2-quart casserole with cooking spray.
2. In large bowl, mash sweet potatoes. Stir in granulated sugar, salt, egg product, milk and vanilla; spoon into casserole.
3. In small bowl, mix all topping ingredients except pecans until well blended. Stir in pecans. Sprinkle over sweet potato mixture.
4. Bake uncovered 35 to 40 minutes or until thoroughly heated.
Makes 8 servings.
Calories: 250 (calories from fat: 45)
Total Fat: 5g
Saturated Fat: 0.5g
Trans Fat: 0g
Total Carbohydrate: 47g
Dietary Fiber: 4g