Your Guide to a Healthy Thanksgiving
We’ve all been there—you finish Thanksgiving dinner, you’re uncomfortably full and all your energy is gone for the rest of the day. For some, indulging is a ritual. With a little planning, however, it’s possible to still indulge on Thanksgiving without going overboard.
Eat what you want, but set limits
It’s okay to eat some of your guilty pleasures on Thanksgiving, but stick to reasonable portions. If it’s something that has a lot of calories, eat a little bit less than you normally would and double up on a healthier serving like steamed vegetables. It may help to write down how much you plan on eating before sitting down at the table, like only having one slice of pie. If you’re having alcohol, consider a glass of red wine which is rich in antioxidants.
Slow down
You’re probably excited to eat, but don’t rush. It takes about 20 minutes from the time you start eating for your brain to send out feelings of fullness. If you’re eating fast, chances are you’re already full before you even realize it. Be sure to drink plenty of water too—you’ll feel fuller and it’ll help with digestion.
Don’t skip meals beforehand
Skimping out on meals before the big dinner can make you hungrier and can cause you to overeat. Try eating a balanced meal for breakfast and lunch that’s high in fiber and protein, which have been shown to keep you full for longer.
Plan time for some exercise
After you’re done eating, try taking a walk—light exercise may help your body digest food faster and reduce digestive inflammation. Plus, you’ll burn off some extra calories and feel more awake once you’re done. Plan for more exercise throughout the week, too.
Watch your salt intake
Whether it’s added during cooking or occurs naturally, salt is in almost everything we eat. Be careful not to add too much to your meal: it’s been linked to high blood pressure, which may increase your risk of heart disease, stroke, heart failure and kidney disease. Instead of adding salt to your meals, try adding extra flavorful herbs and spices. Garlic, lemon juice, vinegar, fresh black pepper and oregano all add serious flavor without the salt. You can also find salt-free blends of spices at the grocery store.
Take action
If you’re looking to keep your weight in check through Thanksgiving and the holidays, the Blue Health Assessment can help. Standard and Basic Option members may earn $50 on their MyBlue® Wellness Card for answering questions about their health and receive a personalized action plan to get healthy.