Four portion control tips to prevent holiday weight gain

Thanksgiving is here! That means heaping plates of turkey, stuffing, and potatoes, right? Hold on a second, I had better say “thank you!” to my body by making sure I take good care of it, especially on Thanksgiving. You can still enjoy all your favorite holiday dinner staples, but if you don’t want to gain weight, the key is portion control. Here are a few simple tips to get the most out of holiday dinners, without packing on the winter weight.

1. Don’t Starve Yourself

Many people choose not to eat before Thanksgiving dinner, to save room for the feast. Unfortunately, this will put your body into starvation mode! That means you’ll binge when you do eat, and your body will immediately turn that food to stored fat, because it thinks there is a food shortage. Have a small plate of fruit or salad before the big meal, to discourage overeating.

2. Choose your cup and plate wisely

Research has shown time again that bigger plates lead to over-eating. A huge mound of mashed potatoes will look like a molehill on that giant plate. A smaller plate will encourage healthier portions and less eating overall. The human body is meant to consume roughly the amount that we can cup in two hands. Choose a plate that would hold this amount, instead of a gigantic dish. Studies have also shown that we consume fewer liquid calories if we pour our drink into a tall, thin glass, rather than a short, wide glass.

3. Quarter your plate.

When you look at your plate, imagine that it’s split into 4 quarters. 2 quarters should go towards vitamin rich, colorful fruits and veggies. Hit up salads, squash, cranberries, and greens. Then allot one quarter of your plate for lean meat, like turkey, fish, or chicken. The last quarter of your plate is for starches, like potatoes, stuffing, and bread. If you stick to this simple quartering rule, you’ll fill up on healthy food, but still enjoy the savory flavors of your favorite Thanksgiving staples.

4. Watch your beverages

Liquid calories are a dangerous trap. Watch out for sodas, fruit juices, and beer. They are all packed with calories that can slip past your plate. Drinking lots of water with a meal helps you digest your food and stay hydrated during the colder months. And remember, steer clear of diet or zero calorie sodas. They contain artificial sweeteners which can actually increase appetite and weight gain, while harming your brain. Go for naturally sweetened fruit juice (not from concentrate) if you want a light, flavorful drink.

5. Take responsibility

If you are in charge of picking out the food for thanksgiving, make healthy choices for you and your family. If you don’t make an ultra-rich and fatty casserole, you won’t eat said casserole. When visiting family for Thanksgiving, instead of hosting, bring a healthy dish to add to the mix. Make a salad or healthy stuffing to cut down on calories, but not flavor. You’ll have something to fill up on, rather than gravy, and you’ll be a healthy role model for younger members of the family.