Turkey Time!!

 

Its almost Thanksgiving time! What are you most thankful for?   Family...friends...health...well-being,  I hope all of those choices!

Here are some tips to keep in mind during the upcoming holiday seasons!

Get Active!

Get a game of family football started in the backyard.  Not football fans?  Try a walk through the neighborhoodor or any other activity that gets everyone moving!

Eat Breakfast!

While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast -- such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk -- so you won't be starving when you arrive at the gathering.

Lighten Up!

Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.

• Use fat-free chicken broth to baste the turkey and make gravy.
• Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
• Reduce oil and butter wherever you can.  Substitute oils or butter using canola or olive oil
• Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.
• Craving sweets..stick to the fruit tray instead of the pastry tray!

Be aware of your portions!

• Thanksgiving tables beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you're going to choose. Then select reasonable-sized portions of foods you cannot live without.

Remember the 2010 Dietary guidelines...make half your plate grains and fruits or veggies...only a quarter of your plate needs to be a meat or protein!

• Skip the Seconds. Try to resist the temptation to go back for second helpings.
  

(instead of eating a second helping of food.. put it on a plate and save if for leftovers the next day!)

Not so fast!

Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say.

 Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

Limit alcohol consumption!

Don't forget those alcohol calories that can add up quickly. 
   

Don't stress too much over the calories you are consuming.. just remember to keep everything in moderation!

Hope all your Thanksgiving's are filled with laughter, love, and great eats!



                                                                ---Until next time,  SALUD!