Practicing mindful eating throughout the year and during the holidays gives you the chance to enjoy the food you eat without feeling uncomfortable full or like you’re missing out on the foods you love.
Breakfast is a Must
Skipping breakfast to save for the calorie intake later during the day may not be a good idea. This can lead to more overeating. A protein-packed breakfast promotes satiety later in the day, reducing mindless snacking, according to a 2013 study in The American Journal of Clinical Nutrition. We are more likely to eat a smaller dinner, and fewer nighttime snacks as we feel fuller throughout the day.
Dr. Lori Shemek, a diet and nutrition expert, explains that protein is metabolized slower than carbohydrates and prevents blood sugar spikes and precipitous drops that can lead to hunger and overeating.
Use Smaller Plates
We intend to fill our plates and most importantly choose a large plate to fit in as much as we can. But using smaller plates is a great way to cut down on your intake. Also, using red colored plates can help curb having too much food. A 2013 study in Appetite found that when red dishes are used to serve food, people tend to eat, or use less of things on red dishes, whether it’s chocolate or hand cream. So, using a red plate with a smaller circumference will help you practice portion control effortlessly.
Choose a Healthy Turkey
Turkey is usually the star of the show when it comes to Thanksgiving with starches on the supportive role. Turkey comes in white or dark meat and white meat tends to get dry very quickly. The type of meat actually may not matter as long as you use a skinless turkey. Choosing a healthy turkey does count because most birds carry bacteria. If undercooked, the bacteria, usually Salmonella can cause diarrhea, vomiting, fever and sometimes fatal illness.
Spice Up your Meal
Rosemary, thyme, ginger, garlic, pepper are few of the most commonly used spices to flavor the special meal. Apart from lighting up the taste buds, spices aid in digestion, prevents bloating and flatulence. If any of your guests have any health issue where you need to cut down on salt, spices can help compensate the taste.
Calorie Dense Stuffing and Gravy
Mashed potato made with butter and milk is the quintessential comfort food and contributes to the big calorie load. Blending cauliflower with Greek yogurt, chicken stock, spices like rosemary, pepper and replacing butter with vegetable oil tastes good and healthier. You can cut down 50% of the sugar and calories by using a homemade cranberry sauce coupled with blueberries which add sweetness and fiber.
For stuffing, using nutty tasting grain millet over processed white bread with traditional herbs, spices and good olive oil will be a healthy swap. Also, enjoy the vegetables - green beans, Brussels sprouts, glazed carrots as they are packed with vitamins and minerals that lack in the meal.Don’t Miss the Dessert
No meal is complete without a sweet bite. Prefer to have a classic, such as a slice of pumpkin pie, or any berry pie as it contains antioxidants and phytonutrients that promote weight loss.
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