The recommended daily intake of calories for the average adults is around 2,000 calories a day, but that number is more than doubled during big holiday meals like Thanksgiving.
The average American eats 4,500 calories on Thanksgiving, with about 3,000 of those calories consumed just at dinner. While the holidays are a time of celebration and eating delicious food, you don’t have to give up your health to celebrate.
Take a look at these top six tips for staying healthy and avoiding binge eating during the holidays without having to give up on all the fun.
6. Beware of fake healthy dishes
Just because it has a vegetable in it, doesn’t mean it’s great for you. These are the dishes like green bean casserole and mashed potatoes, which seem healthy but can be extremely high in sugar, fat, and sodium. Also, paying attention to how things have been prepared (think baked vs. deep fried) will help indicate if a dish is actually all that healthy.
You can still enjoy these foods in moderation, but just be sure not to go overboard with these tasty dishes.
5. Never skip breakfast
It might seem like a good idea to skip breakfast to save your appetite for the huge feast, but you should always eat breakfast- especially the day of a huge holiday dinner like Thanksgiving. If you skip the most important meal of the day, you’re more likely to over-indulge in appetizers, and binge during dinner and dessert.
4. Stay hydrated
Staying hydrated with water is a huge part of regulating your appetite. Make sure to drink plenty of water throughout the day, and right before you eat dinner. The water will fill your stomach, which will have you feeling full before you can manage a second helping of stuffing.
3. Sign up for a turkey trot
Just because it’s a holiday, doesn’t mean you should ditch your workout routine. Try to get in a quick workout in the morning, or sign up to run a turkey trot with family. Not only will that morning workout jumpstart your metabolism, but you’ll also be more likely to make healthier choices later on at the dinner table.
2. Use smaller plates
Those big plates might look pretty on the table, but research has shown that you’re more likely to overeat using bigger plates even when you’re no longer hungry. Using smaller 10-inch plates compared to the standard 12-inch helps you naturally eat about 22 percent fewer calories without feeling like you’re restricting yourself.
1. Slow down
It might be tempting to inhale your favorite holiday meals, but the rate in which you eat your food has a huge impact on calorie consumption. Research shows that chewing slower, is a really useful way to eat less food, so remember to slow down and savor each dish.
Slowing down also applies to how soon you fill up your plate again. It takes your stomach about 20 minutes to register when it is full, so remember to wait at least 20 minutes before going in for seconds.
If you struggle to remember portion sizes, take a look at this helpful chart, which shows you what 200 calories looks like of each dish:
Do you struggle with staying healthy and fit during the holiday season? Share with us in the comments below.
[Featured image credit: www.complex.com]