For most, Thanksgiving may be a time with overindulging in food. However, there are ways to avoiding this overfull feeling, and there are different food choices we can make Here are a few things you can do to stay fit and healthy this Thanksgiving and the days that follow.
- One problem many have is feeling bloated. Consuming too much salt or carbohydrates causes bloating. By consuming amounts of carbohydrates your body is not used to, your body retains water. Carbohydrates include breads, stuffing, and pastries. Most foods on thanksgiving require additional salt in the recipes. Therefore, salt intake increases significantly. Here on some tips to help this common problem. Increase water intake. When your water intake increases, the water helps to flush your system, and will help decrease bloating. Watch your portion sizes. Try to keep your carbohydrate intake about the same your body is used to. Try to have a larger portion of your plate with fresh fruits and vegetables. Lastly after you eat go for a walk. Aerobic exercise helps your body regulate the food you had just consumed it also helps you burn off a few calories. Taking a walk with your family will also be a good time for conversation and to spend quality time together.
- Eat during the day. A common problem is that people will not eat all day waiting for dinner. Do not wait all day to eat Thanksgiving dinner. Eating breakfast and lunch (depending what time your family has dinner) will not ruin your apatite. If you are starving and cannot wait to eat you will be more likely to over indulge. Also eating normal meals during the day will keep your metabolism going rather than slowing it down by not eating.
- Round two, desert. Choosing a desert that has less sugar and has more nutrition are key points of your decision-making. For example, Pumpkin Pie is a healthier desert choice rather than sugar cookies. Another healthy choice would be fruit and a dip rather than a piece of cake. Substitute unhealthy ingredients for healthier ones. For example, when baking replace half the oil with apple sauce in your recipe. Another substitution you can use is replace sugar with a sugar substitute, like Splenda or Stevia. When you are buying your sugar replacer make sure you buy the type you is capable to make with.
The day after thanksgiving is like a second thanksgiving dinner with leftovers. Make time in the day to get back into your workout routine. Jump-start your workout with 30-60 minutes of cardio. Don’t let those extra calories weigh you down.
Witten By: Melanie Romano, Kent State University Dietetic Student