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Celebrate the Season Without Overeating

Who wouldn’t want to take the easy way out, especially if it’s healthier? Truth be told, it really is easier to stay on your healthy-lifestyle “wagon” than it is to jump off (yes, it’s jumping, not falling, when you throw all reason out the window) and have to get back on track after the whole long holiday season. Stay on track and you’ll avoid the guilt and the extra pounds. Follow our top 10 tips for enjoying healthy holidays and you’ll have something to be thankful for long after Thanksgiving is over.

 

1. Don’t skip meals. Don’t fool yourself into thinking you’ll fast for a week then eat a big holiday meal. It’s neither healthy nor realistic. Watch what you eat, knowing that Thanksgiving dinner will likely be a bit bigger and richer than your usual meals. Eat a light breakfast, such as fruit and yogurt, or snack on a few whole-grain crackers before the meal to avoid going to the table famished.
2. Choose beverages wisely. Beverages such as soda or sugar-laden juices can add a significant amount of calories to your holiday meal. Substitute sparkling water instead. It’s festive and its subtle flavor doesn’t compete with the food.
3. Slim down traditional favorites. Offer to host Thanksgiving dinner. You’ll have more control over the menu and can lighten up the standard fare. Try beating some fat-free sour cream into the mashed potatoes instead of butter. Prepare a couple of turkey breasts rather than a whole turkey, and remove the skin before serving.  
4. Bring a dish. Whether you’re hosting the holiday dinner or have been invited somewhere else, make a healthy salad (think mixed greens, fresh veggies, dried fruit and a few nuts or sunflower seeds). That way, you know there’s at least one smart choice on the menu.
5. Use a smaller plate. Keep within the space on the plate without piling on foods. Start by filling half of your plate with good-for-you choices. Fill the remainder with smaller servings of more indulgent holiday foods. Remember, all foods are OK in moderation.
6. Slow down. Introduce a new tradition by asking each dinner guest to share what he or she is thankful for. As you go around the table, it allows each person to take a break from eating. And it gives you the chance to realize you’re getting full before you eat too much.
7. Get moving. Instead of taking a nap after dinner, take a walk or a bike ride with family or friends.
8. Do, but don’t overdo, dessert. Instead of indulging in a whole piece of pumpkin or pecan pie, split a slice with someone. Or if you have your heart set on three different desserts, enjoy just a two-bite serving of each.
9. Send food home with guests. When it comes to leftovers, everyone wishes they had hosted the holiday get-together. Sending guests home with leftovers means everyone will have a second helping and you won’t find yourself overindulging for days.
10. Take the focus off the food. While Thanksgiving dinner may be the most anticipated meal of the year, the holiday is about more than just the food. It’s a great day to give thanks and strengthen the family bond. Consider the following activities:
    • Sign up the whole family to do a charity walk or run
    • Volunteer at a food pantry or soup kitchen
    • Watch football and play a game of your own out back
    • Hike nature trails at a local park
    • Play a tournament of board games
    • Go to a movie or watch a holiday classic at home
    • Take down your autumn decorations and start decorating for the December holiday season.

Maple Onion-Apple Turkey

This turkey breast has fantastic flavor without all the fat of dark meat turkey.

Prep time: 25 minutes

Cook time: 1 hour, 33 minutes*

*Stand time extra

 

 

1 (4- to 5- lb.) bone-in turkey breast, thawed

2 tbsp. trans fat-free margarine, divided

1/2 large red onion, finely chopped

1 large apple (Braeburn or similar), peeled, cored and finely chopped

2 tsp. fresh thyme leaves

1/4 cup dry seasoned breadcrumbs

1/4 tsp. pepper

2 tbsp. maple syrup

2 tsp. cider vinegar

 

1. Preheat oven to 350°F. Place turkey in aluminum foil-lined baking pan coated with cooking spray. Melt 1 tablespoon of the margarine in medium skillet over medium heat. Add onion, apple and thyme; cook and stir 3 minutes or until onion is tender-crisp. Stir in breadcrumbs and pepper.
2. Gently loosen, but do not remove, skin of turkey breast. Spoon onion mixture between meat and skin to cover evenly; replace skin.
3. Place turkey in oven to roast 1 hour. Meanwhile, melt remaining 1 tablespoon margarine; blend in syrup and vinegar. Baste turkey breast with mixture, roasting 30 to 40 minutes more or until internal temperature of thickest part of meat reaches 165°F. Let stand 15 minutes before carving.

 

Serves 10

Per serving: 252 calories, 7g carbohydrates, 45g protein, 0g fiber, 4g fat, 1g saturated fat,
112mg cholesterol, 169mg sodium