The holidays are a time for indulging, but it's important not to completely abandon healthy habits. Here are 15 tips to help you stay on track this Thanksgiving:
1) Don't skip breakfast. Start your day with a balanced meal to avoid overeating later. Greek yogurt with fruit is a good option. Eating breakfast helps regulate hunger hormones and gives you energy to take on the day. Avoid sugary breakfast pastries that can cause a blood sugar crash.
2) Eat your veggies first. Fill up on low-calorie foods like carrots, celery, and salad before moving on to heavier dishes. This tricks your brain into thinking you're full faster. Be mindful of dips and dressings which can add excess calories.
3) Go easy on the carbs. Stick to one small serving of mashed potatoes or stuffing. Fill the rest of your plate with lean protein and veggies. Complex carbs provide energy but large portions can lead to fatigue. Alternate bites of carbs with protein and veggies.
4) Load up on protein. Turkey, chicken, and plant-based proteins will keep you full. Protein takes longer to digest keeping hunger at bay. Mix up your protein choices to get a variety of nutrients.
5) Use smaller plates. You'll serve yourself less food if you use salad plates instead of large dinner plates. This optical illusion helps you portion control without feeling deprived. Avoid going back for seconds by scoping out all your options first.
6) Drink water. Stay hydrated and drink a glass of water between alcoholic beverages. Water prevents dehydration and overeating by filling your stomach. Limit alcohol which lowers inhibitions around food choices.
7) Save room for dessert. Don't deprive yourself, but limit portions to a small slice of pie or a few cookies. Savor each bite of sweets slowly. Fresh fruit makes a lighter option to satisfy a sweet tooth.
8) Take a walk after your meal. A 20-30 minute walk can help digestion and burn some calories. Walking will help clear food fog and boost energy levels. Enjoy the quality time catching up with family and friends.
9) Avoid second helpings. Wait at least 15-20 minutes before deciding if you want more food. It takes time for the brain to register fullness. Distract yourself by socializing until the meal is over.
10) Offer to bring a dish. Prepare a healthier side dish like roasted veggies to complement the heavier foods. Recommend recipes to the host and offer to pitch in. Getting a serving of vegetables in with every meal helps nutrition.
11) Eat slowly. Don't rush through your meal. Put your fork down between bites. Slowing down helps you recognize fullness and enjoy flavors. Chew thoroughly and pause for conversation.
12) Skip the late night snacking. Brush your teeth after dinner to avoid temptation. Out of sight, out of mind. Stick to water and herbal tea in the evenings.
13) Get enough sleep. Being well-rested can improve willpower. Go to bed early to get 7-8 hours of shuteye. Proper rest helps manage stress levels and hunger cues.
14) Supplement with protein powder. Nutranelle protein powder provides 25g of protein to help you stay full and satisfied. Add to smoothies or yogurt for a nutrition boost. Whey or plant-based proteins support muscle recovery.
15) Drink a greens supplement. Supergreens powder boosts your nutrient intake. Mix into water or juice for an antioxidant and phytonutrient burst. Supergreens enhance energy and immunity.
Stay mindful during the holidays and focus on moderation. With a few simple strategies, you can enjoy Thanksgiving foods while maintaining energy and feeling your best.