Holiday The Healthy Way

Traditionally, Thanksgiving is a time for family, friends, and food. On average, Americans consume 3,000 to 4,500 calories in one sitting during their Thanksgiving celebration. 

To help you keep moderation in mind, The Health Center at Hudson Yards recommends the following healthy shifts you can make for a more balanced holiday. 

If you are cooking:

• Maximize produce. Find creative ways to lighten up your appetizers—add a bunch of colorful raw fruits and vegetables to your charcuterie board. And if you make stuffing, add extra chopped celery and onion to offset the butter and bread.  
• Try a healthier, lighter version of an old favorite. Pass on the marshmallows and add more cinnamon, ginger, or nutmeg to your sweet potatoes. Try adding a bag of riced cauliflower into your mashed potatoes (your guests will never taste the difference). Substitute full-fat dairy with plant-based sour cream, dairy, or Greek yogurt. Or consider using maple syrup instead of refined sugar in a dessert.
• Use fresh foods in your recipes. Serve a big platter of fresh, steamed green beans instead of (or alongside for your steadfast traditionalists) a heavier green bean casserole. Or make your stuffing from scratch using whole grain bread instead of boxed stuffing mix, which can be high in sodium. 

If you are attending:

• Ask if you can bring something to share. The host may appreciate the help and you’ll enjoy providing everyone with a healthy side dish. 
• Use one plate. There will likely be more options than you have room for on your plate, so only using one can help you control portions.  
• Slow down. Remember it takes 15-20 minutes for your body to register feeling full. Pause before loading up on round two. 
• Curb the appetizers. They are often empty calories that can cause you to consume too much overall. If you want to snack, bring fresh veggies and hummus to share.  
• Take a tasting menu approach to dessert. Oftentimes, just a bite or two of something sweet is a satisfying way to close a meal. 
• Get moving. Organize a pre-meal touch football game or a walk after dessert. Exercise can lower your blood sugar and burn off some of the meal.  

By trying some of these substitutions and changes, you can avoid overindulging on the meal and focus instead on enjoying the people with whom you’re sharing it. 

If your daily habits need even more of a reset, we’re here to help. Make an appointment at The Health Center today.