No, thanks!
Hey, you don’t need to go into feast mode just because it’s Thanksgiving. It’s possible to enjoy a relaxing vacation without feeling overloaded.
Stephanie Schiff, a registered dietitian nutritionist Northwell Huntington HospitalThat said, what and when you eat makes a big difference on Thanksgiving.
For example, you might want to start the day with breakfast. Schiff warns that skipping meals in the hours and days before Thanksgiving can easily lead to overeating.
He recommends eating at lunch time or early in the evening to allow more time for digestion and improve blood sugar levels, making it easier to digest. sleep well at night,
Schiff also suggests moving your body after each meal or snack.
“Instead of immediately sitting in front of the TV to watch the game, go outside and throw a football,” he told The Post. ,if you have prediabetes or diabetes, post-meal activity may reduce the rise in blood sugar after meals.”
You should eat until your stomach is 80% full and consider your menu thoughtfully – don’t just limit it.
Schiff shares nine of the best and worst foods your thanksgiving plate – And how to make them healthy.
turkey
Let’s talk turkey. Schiff considered the traditional Thanksgiving bird – especially the breast – to be a quality lean protein, but cautioned against consuming too much of the high-calorie, fatty skin. The skin can add 40 calories and a gram of fat to a 4-ounce serving of roast turkey, he said.
He also said that salted turkey, which has been soaked in a very salty solution, may not be suitable for those with high blood pressure Due to excess sodium.
vegetables
Vegetables are good for you by design, but it’s how you cook them that counts. Schiff recommended roasting them olive oilwhich contain heart-healthy monounsaturated fats, instead of butter,
Serving salad or soup as a first course will fill you up, he said.
“Vegetables can help reduce the rise in your blood sugar first thing after a meal,” Schiff explains. ,Use Nuts for Crunch in Your Salads – They add heart-healthy fats, protein, fiber, vitamins, minerals, and flavor!
cranberry sauce
Cranberries This can be a sweet – or, even better, a non-sweet – addition to your Thanksgiving meal.
Schiff skipped the ribbed cranberries in a can in favor of whole cranberry sauce, which contains fiber and antioxidants, or homemade sauce.
“Follow the recipe on the back of the package of frozen cranberries,” she directed. “You can cut the amount of sugar by a third or more, or use natural, non-caloric sweetener such as steviai like to add Roasted Walnuts My cranberry sauce for crunch and a little healthy fat.
stuffing
Stuffing can be more nutritious, Schiff said, when you use chicken broth in place of butter or reduce the butter from the recipe by two-thirds.
Adding roasted vegetables like celery and onions and roasted walnuts increases the nutrient and fiber content.
Potato
Schiff capped white potatoes as a starchy side Which can increase blood sugar rapidly. she preferred sweet potatoesWhich are rich in fiber, antioxidants and vitamins A and C.
“Instead of white potatoes, serve them mashed or baked,” he advises.
Even better, cut the sweet potatoes into pieces, add chopped zucchini and shape the mixture into potato pancakes. “They’ll be high in fiber and nutrients and taste delicious!” He said.
Juice
Gravy is not known for being healthy – it is often loaded with saturated fat, salt, flour and butter.
Schiff suggests pouring the turkey drippings into a clear container like a measuring cup and waiting a few minutes for the fat to rise to the top. “You can get a lot out of it,” she said.
Pie
Often the cherry on top of a hearty Thanksgiving meal, pie can be made healthier.
“Go for single-crusted or even crustless pies — you’ll avoid some of the heart-clogging saturated fats,” Schiff said. “Pumpkin pie without the crust is still creamy and delicious.”
hot chocolate
A recent study found Flavanol-rich hot cocoa may help counteract the negative effects of fatty foods on blood vessel function.
Schiff cautioned against drinking instant hot chocolate, which typically contains a lot of sugar.
“Use 100% cacao (or cacao). It has no fat, no sugar and is high in antioxidants,” she said. “Add your low-fat milk, a little sugar or non-calorie sweetener and a little vanilla extract. Heat it up and drink it.”
egg shell
eggnog is made Popular Holiday Tradition Which has some health benefits.
The cream and egg provide protein, and the added spices provide antioxidants. But these benefits are often canceled out by fat, sugar, carbohydrates more wine,
Schiff proposed simply taking a taste or pouring your eggnog into a shot glass.
“It’ll feel beautiful and you’ll still be satisfied,” she promised. “You can also find low-fat/low-sugar versions in supermarkets.”
