Watching your waistline while enjoying Thanksgiving


Posted on November 16, 2011 at 1:38 PM

Updated Wednesday, Nov 16 at 3:48 PM

The following are some tips for not over-doing it on Thanksgiving.  Scroll to the bottom for a low-fat apple crumble recipe featured on 13News at Noon.

Portion size tips:
•        Serve in smaller serving dishes to encourage smaller portions
•        Use smaller, plates, bowls and spoons to help w portion control
•        Add vegetables to everything! Celery, carrots, cabbage, etc to add bulk without a lot of calories or fat
•        Limit or avoid seconds – if you do go back, focus on filling up with the veggies
•        Pick one dessert and savor each bite
•        Cut your pie or crumble into 16 slices – or more than usual to encourage smaller slices
•        Add fresh fruit to your plate
•        Drink water
Additional tips:
Did you know that the average Thanksgiving meal easily provides more than your day’s recommended number of calories?  This can be a real challenge for those of us who are watching our waistlines. So how can you eat healthy at Thanksgiving without depriving yourself?  Follow these simple tips to make your Thanksgiving both happy and healthy.
1.      Experiment
There are many great healthy recipes out there, try some new ones! 

2.      Substitute
High fat ingredients to lower fat or fat free ingredients. Use light sour cream, low-fat ice cream, egg whites or egg substitutes, Use the chart below for some ideas:
     1 whole egg             

            2 egg whites, or use 1 tbsp of freshly and finely ground flaxseed with 3 tbsp of water
     sour cream            

               low fat plain yogurt or low fat sour cream
     ice cream           

                frozen yogurt

               low-fat cheese (please note: non-fat cheese does not melt well if use in cooking or baking)

                 light butter
     Oil  Mayo             

                 substitute equal amounts of unsweetened apple sauce.
                 Use non-fat yogurt or light mayo

3.      Don’t go to Thanksgiving dinner Starving
When we are hungry we tend to larger quantities, consuming more calories than we need. Eat a healthy well-balanced breakfast and light lunch to help prevent overeating at dinner time

4.      Don’t make Thanksgiving dinner an all you can eat buffet
Fill half your plate with veggies and the other half with skinless turkey and a starch or two (sweet potatoes, yams, stuffing). Eat slowly and savor each bite. Stop when you are full.

5.      Limit high-fat items
Mashed potatoes, candied yams, and green bean casseroles tend to be high in calories and saturated fat.  If you don’t have control over the ingredients used in the dishes, limit your portions. 

6.      Turkey
Go for the skinless 4 oz portion – about the size of the palm of your hand. By going skinless, you cut fat, cholesterol, and calories.

7.      Side dishes
By keeping portions small, you can sample different foods. Moderation is key but choose only your favorites and really enjoy them.

8.      Drink plenty of water and low cal drinks
Steer away from alcohol (no more than 1 drink for women, 2 drinks for men). We tend to overeat when drinking. 

9.      Dessert: Eat your favorite but mind your portions.

10.   Enjoy the time with friends and family
Occupy yourself with your families latest rather than eating that second serving.


Apple Crumble for One
Courtesy of Farm Fresh Dietitian Jennifer Shea

Serves: 1
Time: 30 minutes

• 1/2 medium apple, chopped
• 2 tbsp rolled oats
• 1 tbsp raisins
• 1 tbsp chopped walnuts
• ¼ tsp cinnamon
• 1 tbsp brown sugar
Directions: Place apple pieces into a small individual baking dish. Top with rolled oats, walnuts, raisins, brown sugar and cinnamon. Place on oven rack and bake at 375 degrees for about 20 minutes, or until apples are tender.

This is delicious with a dollop of vanilla greek yogurt or light whipped cream.

Nutrition information without yogurt/whipped cream:
Calories: 190, Total Fat: 5g, Sodium 55mg, Carbs: 41, Fiber: 3.5, Protein 2.3

For more better-for-you tips and recipes, check out the Farm Fresh Facebook page (Jennifer posts on Monday and Friday) or follow Jennifer on Twitter: @jennyshea