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Seasonal Diet Tips

Explore our expert knowledge on topics such as healthy eating during the holidays, and how to live into a happier and healthier you in the New Year. Discover tips and tricks on how to avoid weight gain at holiday parties and while on vacation.

How Healthy Meals Can Combat Overeating at Thanksgiving

During Thanksgiving, diets tend to trot out the door and that so-called "holiday weight" becomes all too familiar and often stays on. This year, though, break the blame game of Thanksgiving overindulgences with these healthy recipes!


Avoid Overeating at Thanksgiving

First off, prepare a healthy breakfast to start the day. Breakfast tends to go unnoticed on Thanksgiving, predominantly to "save room" for the main event. However, preparing and consuming a healthy breakfast can reduce the risk of overeating at the Thanksgiving meal. A well-balanced breakfast consists of protein and healthy carbs, the combination ultimately initiating satiety for a prolonged period of time. If Thanksgiving morning is too chaotic for you to even fathom making breakfast, try these healthy overnight oat ideas!

With most traditional Thanksgiving dishes being filled in calories from fat and sugar, it is understandable how the rich flavors lead to overeating. However, healthified meals can still be flavorful and desirable. And when meals are rich in fiber, protein, and nutrients, satiety arises and the risk of overeating reduces. Healthy, yet appetizing Thanksgiving items include:

Though enjoying a salad during Thanksgiving may seem undesirable, this pear and blue cheese salad and spinach pomegranate salad will have you craving more without even realize you are loading up on fiber and nutrients. Additionally, salad ingredients can be pre-chopped the night before and provide easy assembly on Thanksgiving.

Baked Turkey
Skip the fryer and bake your turkey this year to lessen total fat. With fat content reduced, baked turkey acts as a lean protein source. This juicy Thanksgiving turkey, seasoned with fresh herbs, is sure to please!

Mashed Potatoes
Traditional, silky mashed potatoes are often filled with tons of butter and salt. However, leaving the skin on the potato provides a significant source of fiber. Additionally, adding a dollop or two of plain Greek yogurt can offer protein to a normally starchy side dish.

Glazed Carrots and Turnips
Utilize some of falls' favorite veggies! Incorporating veggies into the Thanksgiving meal offers additional nutrients and fiber. And with this glazed carrots and turnips recipe, eating veggies will not feel like a chore.

Sweet Potato Casserole
Traditional sweet potato casserole takes a healthful spin by reducing sugar content and offering healthy fats from pecans! One of the greatest aspects of the dish is it can be prepared the night before, offering more time to spend with loved ones on Thanksgiving day.

Pumpkin Pie
This healthy pumpkin pie utilizes wheat flour and Greek yogurt, the combination supplying additional fiber and protein content. Other than pure maple syrup (only one teaspoon), the recipe is essentially absent of added sugars!

For additional healthy, Thanksgiving options, check out meals and side dishes featured on the officially pages of the Food Network and Redbook Magazine!

Extra Tips to Avoid Overeating at Thanksgiving

Eat Slow
The excitement of tasty Thanksgiving food may lead to quick eating, only to head back into the kitchen for a second plate. But instead of not just overeating, but quickly overeating, slow down. Doing so allows time for the stomach and brain to signal the "I'm full" response and lessens the opportunity to further binge in unnecessary calories. Tips to eat slow include thoroughly chewing food and setting the fork down between bites.

Serve Yourself On Small Plates
Plates smaller in size can help keep both portions and calories in check. Additionally, plating your own meal can further reduce the likelihood of overeating on large portions and the chance to scoop up a second meal plate.

Mindful Eating
Mindful eating is an increasing approach to reduce the risk of overeating and binges along with successful weight loss. Mindful eating encourages the attention to the flavors, smells, and textures of foods, ultimately increasing appreciation towards them. The approach also encourages staying intuitive to hunger and satiety cues.

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