Eight Tips for a Healthier Thanksgiving Feast -- Simple Changes Can Help You Avoid Weight Gain During Thanksgiving, Says Healthyroads


SAN DIEGO, Oct. 2, 2007 (PRIME NEWSWIRE) -- Americans pay a hefty price for our holiday feasts and festivities -- the average person gains two pounds between Thanksgiving and New Year's. It may not sound like much, but it adds up through the years, according to Elizabeth Thompson, MPH, RD, and associate clinical director for Healthyroads, Inc., the wellness subsidiary of leading personal health improvement company American Specialty Health Incorporated (ASH). "The average American is already overweight or obese, so many families are looking for simple, easy ways to avoid gaining extra pounds during the holidays," says Thompson. "We suggest families try the following eight healthy eating tips."



 1. Substitute new, healthier holiday foods for unhealthy traditional
    ones. The average Thanksgiving dinner has over 2000 calories. You
    can cut the calories by substituting new, healthier holiday foods
    for unhealthy traditional ones. For example, substitute
    mayonnaise- and cheese-laden squash and green bean casseroles with
    fresh, steamed squash and beans, or baked acorn squash. Replace
    heavy gravies with simple, flavorful turkey broth. And serve
    vitamin- rich sweet potatoes with a light, low-fat honey glaze
    instead of the usual slathering of butter and brown sugar. For
    those tempted by pumpkin pie (which has about 300 calories per
    serving), make a low-fat, crustless pumpkin custard-with less than
    half the calories-instead. There are many low-fat holiday recipes
    on the Internet to help you create new, healthier Thanksgiving
    feast traditions.

 2. Don't go to the table hungry. We usually eat more when we are
    hungry, so start the day with a healthy breakfast of fruit and egg
    white omelets. Avoid snacking on fattening foods by drinking
    plenty of water and putting out carrot and celery sticks as
    appetizers just before dinner.

 3. Set the table with smaller dinner plates. During the holidays it's
    traditional to load up our plates with food. Using smaller dinner
    plates helps you and your guests take less food.

 4. Plan ahead to fill your plate with lower calorie foods. Pre-think
    your choices so that you select the healthiest foods first. Turkey
    is lean and a good source of iron, zinc, potassium, and
    B vitamins. Skinless, white breast meat has less saturated fat
    than dark meat with skin. Fill a quarter of your plate with
    protein-rich turkey, half your plate with simple vegetables such
    as green beans or salad, and a quarter of your plate with starches
    such as unbuttered yams or stuffing.

 5. Take smaller portions. Even large portions of healthy foods can
    pack on the pounds. If the portion of turkey, potatoes, or pie
    you've selected is bigger than your own fisted hand or a deck of
    cards, it's too big.

 6. Mimimize alcoholic beverages. Instead of serving wine before or
    with dinner, serve lower calorie wine spritzers or coolers by
    mixing six ounces of white wine with four ounces of sparkling
    water, club soda or lemon lime juice and ice, garnished with lemon
    slices. This mix reduces your calories to about 60 per glass.

 7. Drink plenty of water.  Water helps to fill you up and can offset
    dehydrating drinks such as coffee and alcohol.

 8. Incorporate activities into the day. Instead of sitting down to
    watch football right after your meal, organize a family walk
    around the block, or at a nearby park or beach. If it's cold
    outside, get kids playing Twister or dancing indoors while adults
    stay active cleaning up.

The holidays are a time of celebration, but they don't have to be a time of weight gain," added Thompson. "By incorporating these simple tips, you can feel confident that you won't be fighting the battle of the bulge come January 1."

American Specialty Health Incorporated (ASH) is the nation's premier personal health improvement organization providing clinical benefits, fitness programs, health coaching and incentives, and work-site wellness programs to health plans, insurance carriers, employer groups, and trust funds nationwide. Based in San Diego, ASH has over 600 employees and covers more than 13.4 million members. For more information, visit ASH online at www.ASHCompanies.com or call 800-848-3555.



            

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