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Dr. David Kim Kim Bariatric Institute

5 Tips for a Healthier Thanksgiving

  1. You can still have a traditional Thanksgiving without the extra starches (carbs!)
    Modify some of your holiday favorites to fit into your meal plan:
    Avoid frying or breading meats. Ham, turkey, & beef tenderloin are loaded with protein and don’t need the extra carbs to taste delicious!
    Use cauliflower for a mock mashed potatoes dish – Swap out mayo for plain Greek yogurt in some of your favorite side dishes to add protein and decrease overall fat content.
    A sample meal could include: turkey, green beans, mashed cauliflower “potatoes”, and crustless pumpkin pie
  2. Eat a high protein breakfast on the day you celebrate Thanksgiving.
    Avoid the mentality that you will save the calories for later. Research studies have shown that individuals who skip breakfast actually consume more calories overall at their meal. Protein will make you fuller faster and stick with you longer; so protein will actually help your body regulate portion control.
  3. Take your time eating. Enjoy your meal!
    Pause in between each bite and chew slowly. When you eat too fast, your brain does not have enough time to signal fullness to your stomach so in return you overeat and in most cases individuals become ill. Slow down, talk to your family and friends, and enjoy the experience.
  4. Get active.
    Even if you are away from home visiting friends or family, make sure to incorporate exercise into your holiday plans. Exercising before or after your Thanksgiving meal forces you to think twice before getting back in line for second portions. After the meal is over, ask your nieces and nephews to play touch football outside, or ask a friend to go walk around the neighborhood for 30 minutes. There are many ways to burn calories while still being able to spend time with family and friends.
  5. Thanksgiving is one meal and one meal only.
    Throw away all of your leftover food, or give it to your guests, after your Thanksgiving meal. Most individuals gain weight during the holidays from constantly loading up on carbohydrates and sugar. Enjoy your one meal and then only keep what would fit in your low-carb diet (non-fried protein, non-starchy vegetables that are not glazed or mixed with high-fat products (mayo or cream based soups).

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