Don’t gobble ’til you wobble

COLUMBIA, Mo. – Smart eating habits at Thanksgiving mean you won’t wobble after you gobble this holiday season.

How you spend Thanksgiving weekend sets the tone for the six weeks between Turkey Day and New Year’s Eve, says University of Missouri Extension nutrition and exercise physiology specialist Donna Mehrle.

Most people gain only a pound during the Thanksgiving holiday season, but that pound is likely to hang around through the New Year, Mehrle says. To prevent a belly like St. Nick’s, ho-ho-hold off on that second helping of mashed potatoes or Aunt Betty’s pie.

“Continue healthy habits by being aware of your food choices at the Thanksgiving table and identifying time commitments that may interrupt your regular exercise schedules,” Mehrle said.

“Choose different ways to socialize,” she says. Start new traditions. “Play a game of flag football or participate in a 5K Turkey Trot race as a family, rather than having another big dinner or TV marathon. These are enjoyable ways to incorporate physical activity on Thanksgiving Day.”

MU nutrition experts offer additional tips for a healthier Thanksgiving:

• Eat healthily throughout the day and have a small, high-protein snack such as an apple with peanut butter, a hard-boiled egg or yogurt so you’re not overly hungry when you arrive for dinner.

• Make simple swaps such as whole-wheat bread rather than white, brown or wild rice rather than white, or yogurt instead of another piece of pie.

• Pick a favorite. Choose from high-starch options such as mashed potatoes and stuffing. Or get a half-serving of each if you can’t resist both.

• Enjoy some of your favorite seasonal treats, but use a small plate to control portion sizes.

• Choose healthier side dishes such as vegetables and salads when available.

• Don’t go to dinner on an empty stomach. Eat a healthy, high-protein breakfast on days when calorie-laden meals are planned.

• Choose smaller portions. Cut a pie into 16 slices instead of eight and use a small dollop of low-fat or sugar-free whipped cream.

• If you’re going to a carry-in dinner, take a vegetable or fruit salad. Other weight-watchers will appreciate it as well.

• Walk around and visit with guests. The farther you are from the appetizer table, the less you’ll be tempted.

• Limit alcohol intake. If you booze, you lose when it comes to avoiding weight gain.

• If you’re hosting, send guests home with leftovers to avoid an abundance of tempting uneaten desserts.

If you overindulge, maintain perspective, says Mehrle. One day of overeating won’t make you gain weight, so get back on track with healthy eating and regular exercise the next day.

For more information from MU Extension on food and fitness topics, including feature articles, printable fact sheets and answers to frequently asked questions, go to http://MissouriFamilies.org/nutrition/.