You don't need to sample every dish on the table; focus on your three favorite Thanksgiving dishes.

Thanksgiving is unofficially the kickoff of the holiday weight-gain season. One minute we’re innocently reaching for some stuffing, and the next thing we know, we’re fighting January’s resolution gymgoers for an elliptical machine to combat the jaw workout of the previous weeks’ holiday treats. We asked Patricia Bannan, M.S., R.D., author of Eat Right When Time Is Tight (Norlights Press, 2010), how to not simply give up on healthy eating after the big feast. “Thanksgiving is just like any other meal — really!” Bannan reassures.

Following are Bannan’s tips and a Thanksgiving Day meal plan for a healthful holiday.

Don’t skip meals in anticipation of the big feast.
You might think you’re skipping calories when you fast before the Thanksgiving meal, but this strategy often backfires. “When you skip a meal, you are all the more likely to go overboard at the meal that follows,” Bannan says. “In the end, you may wind up eating even more calories that you would have if you included a breakfast and small lunch before the big show.” Bannan offers the following meal examples:

Breakfast: Start the day with a balanced meal of whole grains, lean protein and some healthy fat: for example, a veggie omelet and slice of whole-grain toast or a bowl of oatmeal.

Lunch or dinner (depending on when the big meal is): A lentil or broth-based vegetable soup “will help fill you up without a lot of calories,” Bannan says.

Thanksgiving meal: “Focus on the three foods you can’t live without — for some it may be stuffing, yams and turkey,” Bannan says. “For others it might be ham, mashed potatoes and pie.” You don’t need to taste everything, she reminds. “The joy of holiday food comes from savoring your seasonal favorites, not eating so much of everything that you feel stuffed and uncomfortable.”

Keep portions in check.
Start with the dish itself. “If you are eating at someone else’s house, take note of the size of the plate,” Bannan says. “If it is larger than the plate you use at home, be sure to fill it only two-thirds of the way.” Then fill half with vegetables — Brussels sprouts and glazed carrots over the creamed spinach and green bean casserole, she says. (Picture the USDA’s MyPlate guidelines for a helpful visual.) “If you are concerned there may not be a healthier vegetable, offer to bring one.”

Aim for a 4- to 6-ounce serving (or the size of the palm of your hand) of lean white turkey meat. A whole-grain dinner roll is a good option to round out the plate, and keep in mind it’s best to go light on the stuffing and mashed potatoes, and a serving size is ½ cup — about the size of a tennis ball. “As for dessert, pick a serving of the one you really want, sit down and enjoy it!” Bannan says.

Don’t fall into the “I’ll burn it off in January” trap.
Bannan says to stay on track, incorporate non-eating activities into the family gathering. “Instead of making the whole day of Thanksgiving about food, plan an outdoor activity like a walk or hike, “ she says. “Even an extra 20-minute brisk walk can raise your endorphins and make you feel more confident and balanced, thus having more willpower to resist additional cookies.” If it’s too cold to go outside, consider Wii Fit dancing or activities.

For more information about Bannan’s book, which contains meal plans for different situations (“Blown It at Brunch,” “Big Presentation Day”), check out our VIV Says review. And to learn more about navigating the holiday weight pitfalls, check out “Stay Lean by Eating Clean” in the latest issue of VIVMag!

How do you fend off holiday weight gain?

Photo credit: Michael Phillips

Tags: author, Dinner, Domestic turkey, food, Food and drink, Gastronomy, holiday food, Hospitality/Recreation, Lunch, Meal, Meals, Michael Phillips, Norlights Press, Patricia Bannan, Poultry, Stuffing, Thanksgiving, Turkey, USDA, weight maintenance