For many Americans, Thanksgiving kicks off a season of high-calorie eating. The trick this time of year is to enjoy the goodies without packing on extra pounds.
It’s important to eat in moderation rather than denying yourself any goodies, said food expert Shreela Sharma.
“Denying ourselves food groups never works,” Sharma said in a university news release. “Food is not the enemy — it’s such an important part of who we are and our social lives. It’s portioning that’s the big trick.”
If you eat in moderation, you don’t need to feel guilty about having anything, from an appetizer to a dessert.
Sharma also offered tips for preparing healthier holiday fare:
- When making desserts, substitute whole-wheat flour for regular flour in a recipe, or you can use 1/2 regular and 1/2 whole-wheat if you don’t want to go a full switch.
- Substitute bananas and applesauce for fat. And use natural sweeteners such as shredded carrots, zucchini or beets to cut down on sugar.
- Make small desserts such as mini-cheesecakes or mini-cupcakes to help with portion control.
- Always have some berries as a side with your dessert. They’re naturally filling and will reduce the number of sweets you eat.
- Eat before you go to a party, so you don’t arrive on an empty stomach. A slice of whole-grain toast with almond or peanut butter is a good choice.
Also instead of having a big meal at once, break it down into multiple small meal portions
The U.S. Centers for Disease Control and Prevention offers tips for a healthy holiday season.
SOURCE: the University of Texas, news release, Nov. 9, 2017