No thanks!
Psst, you don’t have to go into party mode just because it’s Thanksgiving. It is possible to enjoy a pleasant vacation without feeling overwhelmed.
Stephanie Schiff, a registered dietitian at Northwell Huntington Hospital, said what and when you eat makes all the difference on Thanksgiving.
For example, you’ll want to start your day with breakfast. Skipping meals in the hours and days before Thanksgiving can easily lead to overeating, Schiff warned.
She recommended eating your big meal at lunch or in the early evening to allow more time for digestion and improve blood sugar levels, making it easier to get a good night’s sleep.
Schiff also suggested moving your body after each meal or snack.
“Instead of immediately sitting down in front of the TV to watch the game, go outside and throw a football,” she told The Post. “If you have prediabetes or diabetes, activity after a meal can reduce the spike in blood sugar after a meal.”
You should eat until you are 80% full and carefully consider your menu – don’t just use it.
Schiff shared nine of the best and worst foods for your Thanksgiving plate—and how to make them healthier.
Turkey
Let’s talk about Turkey. Schiff considered the traditional Thanksgiving bird — particularly the breast — a quality protein, but cautioned against consuming too much of the fatty, high-calorie skin. She said the skin can add 40 calories and a gram of fat to a 4-ounce serving of roasted turkey.
She also noted that brined turkey, which has been soaked in a high-salt solution, may not be suitable for people with high blood pressure because of the extra sodium.
Vegetables
Vegetables are good for you by design, but how you cook them matters. Schiff recommended frying them in olive oil, which has heart-healthy monounsaturated fats, instead of butter.
She said serving a salad or soup as a first course will fill you up.
“Vegetables can initially help reduce the spike in blood sugar after a meal,” Schiff explained. “Use walnuts to cook in your salad—they add heart-healthy fats, protein, fiber, vitamins, minerals, and flavor!”
Blueberry sauce
Blueberries can be a sweet—or, even better, a not-so-sweet—addition to your Thanksgiving meal.
Schiff eschewed cranberry strips in a can in favor of whole cranberry sauce, which boasts fiber and antioxidants, or homemade sauce.
“Follow the recipe on the back of a package of frozen blueberries,” she directed. “You can cut the amount of sugar by a third or more, or use a natural, zero-calorie sweetener like Stevia. I like to add toasted nuts to my cranberry sauce and some healthy fat.”
SATURATION
The filling can be more nutritious, Schiff said, when you replace the butter with chicken stock or cut the butter from the recipe by two-thirds.
Adding sautéed vegetables, such as celery and onion, and roasted chestnuts increases the nutrient and fiber content.
potato
Schiff shades white potatoes as a starchy side that can quickly raise blood sugar. She preferred sweet potatoes, which are rich in fiber, antioxidants and vitamins A and C.
“Serve them baked or baked instead of white potatoes,” she advised.
Even better, mash sweet potatoes, add shredded zucchini and form the mixture into potato pancakes. “They’ll have more fiber and nutrients, and they’ll taste delicious!” she said.
Broth
Broth isn’t known for being healthy – it’s often loaded with saturated fat, salt, flour and butter.
Schiff suggested pouring the turkey drippings into a clean container, such as a measuring cup, and waiting a few minutes for the fat to rise to the top. “You can take 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-crust or even crustless pies — you’ll avoid some of the heart-clogging saturated fat,” Schiff said. Crustless Pumpkin Pie is still creamy and delicious.
Hot chocolate
A recent study found that flavanol-rich hot cocoa can help counteract the negative effects of a fatty meal on blood vessel function.
Schiff cautioned against drinking instant hot chocolate, which is usually high in sugar.
“Use 100% cacao (or cacao). It has no fat, no sugar and is rich in antioxidants,” she said. “Add your low-fat, low-sugar milk or no-calorie sweetener and a little vanilla extract. Heat and drink.”
Egg itself
Vetze has become a popular holiday tradition that has several 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 and alcohol.
Schiff suggested tasting or putting your egg in a glass.
“It will look elegant and you will still be satisfied,” she promised. “You can also find low-fat/low-sugar versions in the supermarket.”
#healthiest #Thanksgiving #meals #improve #worst
Image Source : nypost.com