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Thanksgiving is a wonderful time of year to enjoy with your family. Use this holiday as an opportunity to get your children involved with family traditions and teach them how to make healthy food choices. With Thanksgiving quickly approaching, keep your family on track with these healthy eating and wellness strategies.
On Thanksgiving morning, don’t skip breakfast. Skipping meals leaves people feeling so hungry that they tend to overeat at mealtime. Eat a nutritious breakfast and lunch at the same time you usually do. If you get hungry between meals, try snacking on nuts or veggies before sitting down to the Thanksgiving dinner.
Around this time of year, it can be difficult to avoid rich desserts or fattening dishes. A well-balanced diet, accompanied by regular exercise, allows room for occasional indulgences. Make time for exercise during the day. Take a family walk around the neighborhood, or organize a game of touch football. Check to see if there is a nearby “Turkey Trot”, which is an organized community fun run. Remember to drink several glasses of water throughout the day to stay hydrated.
Let your children help you grocery shop and prepare the dishes. Give your kids simple tasks to get them involved in the meal preparation. Remember to make mealtime kid-friendly. Younger children cannot be expected to sit through the whole meal without squirming. Set up a coloring book and crayons to keep them occupied if they complete their meal earlier.
The average American consumes 3,000-4,500 calories on Thanksgiving Day. According to the Calorie Control Center, the traditional holiday turkey dinner contains more than twice the average caloric intake and almost three and a half times the fat. Prior to the day, search for new recipes to introduce that are lower in fat and calories. Encourage your children to eat slowly in order to feel satisfied. Eating slowly and taking small bites can also reduce the risk of choking.
To avoid the dreaded post-meal food coma, fill your plate with vegetables and lean protein. The more greens you have on your plate, the less room there will be for high calorie dishes. Many Thanksgiving dishes are full of starches and fats. Try to use fresh ingredients rather than processed or canned ingredients. Substitute low fat or sugar free ingredients wherever possible in your recipes.
Holiday desserts are a special treat that can be enjoyed in moderation. If your child wants to try several desserts, cut each into smaller portions, so he or she can taste them all. Be aware of hidden caffeine in desserts. Eating chocolate desserts or desserts containing coffee before bedtime will keep your little ones up late.
Despite the stress of preparing Thanksgiving dinner, take time to enjoy the day with your family. Encourage your children to think about what they are thankful for. Thanksgiving only comes around once a year, so follow these tips for a satisfying holiday.
Sources:
www.bayhealth.org/
caloriecontrol.org
kids.lovetoknow.com
