Thanksgiving is just around the corner. Let’s remember that Thanksgiving is ONE day, Thursday, November 23rd. It is NOT Friday, Saturday and Sunday as well. Plan accordingly!

Think about what you are going to eat before Thanksgiving Day. Start to plan and prepare now so that you will make healthy smart choices. If you know that you are going to over indulge on Thanksgiving start to eat light the week before and continue to eat light for the week after Thanksgiving.
Don’t be afraid to modify some of your favorite holiday recipes for healthier versions. Set up some basic strategies for the day.

Don’t skip meals in anticipation of over eating later in the day. If you are starving it will be even more difficult to make healthy choices. It is not always willpower that makes you successful, it is strategies and planning. Start the day by eating a healthy filling breakfast; try some fruit with low fat yogurt or cottage cheese. If you are having your meal later in the day make sure that you have a light lunch as well. Have a nice salad with lots of vegetables or a bowl of vegetable soup.

Plan some activity into your day. Don’t create a list of excuses, just do it. Enjoy a leisurely walk in the morning and be thankful that you are healthy enough to walk and take in the beauty around you. After all, autumn in New England is spectacular. If you can’t get out in the morning, go for a walk after your meal, it’s a great way to get away from the food.

Once the guests arrive or you arrive at your destination make sure that you do not go crazy with the appetizers. Make sure that you have a vegetable platter with a low fat dip available to munch on. Stay away from the high fat, high calorie appetizers; you can consume all of your calories before the meal even starts. If you choose (and it is a choice) to indulge in alcohol, please wait until meal time. If you drink to soon it will be more difficult to stick with your eating plan and desire to lose weight.

A strategy that keeps me on track through the holidays is to visualize my success. Use a paper plate and write down the foods that you must have to make it Thanksgiving. Pass on the foods that you can have anytime of year; and enjoy the food that makes this day special for you. Don’t forget that there is no bad food; food is just food. Choose what you want and have a small portion of it. Don’t forget to include dessert if you want it. Knowing the calories of the foods you choose will help you make knowledgeable decisions.

Food Quantity Calories
Turkey dark 3 oz. 189
Turkey breast 3 oz. 104
Stuffing, bread mix ½ cup 178
Mashed Potatoes butter/mil 1 cup 237
Squash, butternut no butter/sugar 1 cup 82
Rolls/no butter 1 oz. 84
Gravy 2 tbls. 16
Cranberry sauce ½ cup 209
Creamed onions 1 cup 190
Vegetables (not soaked in butter)
Asparagus 7 sprs 28
Brocolli ½ cup 15
Peas ½ cup 58
Butter 1 tsp. 36

Alcohol
Wine 4 oz. 80
Beer 12 oz. 139
Alcohol 1 shot 97
Not including mix

Dessert
Pumpkin pie 1/8 of 9” 316
Apple pie 1/8 411
Pecan pie 1/8 503
Cookies, choc chip/oatmeal 1, 2 ¼” 59
Brownies 2” sq. 112

Now that you know the calories of your favorite foods, choose wisely. Practice saying “No Thank You.” Politely, but firmly say no. You have the power to choose to eat something or to refuse. Don’t let people make food an issue. You have an agenda that includes choice in what you eat, and how much. I’ve learned that holiday dinners are easy to enjoy… when people pass around dishes I either take some, or not. I don’t make an issue of refusing foods, and if anyone tries to “push” a dish, I just say, “No thank you” with a smile. I also willingly ask for seconds of foods I enjoy that fit my plan. I love the feeling I have at the end of the meal, satisfied, not stuffed. Don’t forget to invite everyone to take a walk with you, after the dishes are done.

I am thankful for a life filled with family, friends, and love, as well as a healthy body. I have found the people in my life much more important than any food could ever be. I didn’t always think it would be possible to live this way. Once I got focused on a healthy lifestyle the importance of choosing good health over food became easier. I hope you can do the same in your life. Enjoy your friends and family and have a very happy healthy Thanksgiving.