Next Week is THE Food Week!

In our house, we’re already planning for Thanksgiving.  Like many baby boomers and older adults, we have the celebration in our home, and are expecting a crowd this year (17 including our new grandson!).  So we’re talking holiday dining: timing, appetizers, entrees, and desserts, being mindful of gluten-free and vegetarian options!

Decrease dinner plate size to easily eat less!

There will be a lot of food, and I’m hoping we don’t overeat too much.

But there is reason for concern here:  According to the Calorie Control Council, Americans may consumer a whopping 4,500 calories at our Thanksgiving dinner.  Whoa, you need hours of walking to outrun that feast!

Fortunately, there are ways to help control your calorie intake for this annual food celebration.  Here are my best tips to stay healthy during the holidays:

  • Avoid going hungry to parties or “the big meal” to prevent overindulging.  Fill up before you go by eating a small snack with protein and fiber (try celery with peanut butter or a fruit and yogurt parfait topped with walnuts) and lots of water.
  • When dishing up food, remember these guidelines:  half of your plate should be filled with vegetables and fruit, one-quarter with whole-grains and one-quarter with lean protein.  Pick up small portions and eat slowly.  You can always go back for more later!
  • Use smaller serving plates with contrasting colors.  People naturally fill their plates and proceed to eat all that food, so only set out salad plates or those with a 9” diameter (vs 12” for typical dinner plates).  Research also shows that people consume less if the color of their plate contrasts that of food served.
  • Get out of the kitchen as much as possible!  Enlist the help of a trusted guest, then go out to mingle or walk around outside for a few minutes.
  • Step on that dreaded scale daily.  Research presented at the recent American Heart Association’s Scientific Sessions revealed that people who weighed themselves 6 – 7 times a week lost significant weight over a year compared to those who never weighed themselves or weighed just once a week.
  • Plan in some physical activity.  Find downtime during meal prep and clean-up to re-connect with friends and family while: walking the neighborhood to enjoy holiday decorations, strolling through the local parks, window shopping your favorite malls or chatting during the halftime show.
  • Adopt a practice for Japan called “hara hachi bu.”  With this Confucian mantra, you stop eating when your stomach is just 80% full.  You’ll leave food on your plate and feel a lot better.
  • Get back to your regular eating and exercise routine as soon as possible.  You may miss some sleep and gain a few pounds, but take back control of your life by starting up your wellness habits as soon as the holiday dust has settled.

For more ideas about staying healthy during the holidays, give me a call!

We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
If you’d like to schedule that call with me, just CLICK THIS LINK, and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that—oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.

Lisa Teresi Harris is a Registered Dietitian, Certified Personal Trainer, and author of the book Building Your Enduring Fitness.  A certified Geri-Fit Instructor, she helps Boomers and seniors to regain and keep muscle strength, mobility, and energy.
Contact Lisa to inquire about a customized, in-home fitness program for you or a loved one.

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