A study from the Calorie Control Council says the average American will consume 4,500 calories on Thanksgiving Day.
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Most of us sit down for a big meal and then spend the rest of the day going back for seconds and even thirds.
We graze on turkey, ham, canned cranberry sauce, yams smothered with those tiny marshmallows, and an assortment of desserts.
Calories, however, are only part of the story.
The World Health Organization recently issued a report that eating ham and other processed meats can cause cancer. And a report from the Natural Resources Defense Council found that 80 percent of all antibiotics sold in the U.S. are used on livestock.
Turkeys, much like chickens, are bred for top-heavy bodies because most people prefer eating breast meat.
“Turkeys are fatter and have to be filled with antibiotics in order to be kept alive today,” Suzanne McMillan, senior director of the ASPCA Farm Animal Welfare Campaign, told LifeZette.
The American Medical Association, which opposes the use of antibiotics at nontherapeutic levels in what we eat, wrote, “Antibiotics are one of the most useful and important medical advances in recent history. Their effectiveness, however, is being compromised by bacterial resistance, arising in part from excessive use of antibiotics in animal agriculture.”
Even the Centers for Disease Control and Prevention reported that “much of antibiotic use in animals is unnecessary and inappropriate and makes us less safe.”
So with Thanksgiving upon us, we need to make healthy food choices.
“That doesn’t mean we can’t indulge,” said Deanna Schweighardt, a registered dietitian at St. Barnabas Medical Center in Livingston, New Jersey. “And even though Thanksgiving’s a one-day holiday, we often turn it into a full week because of all the leftovers.”
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This year Schweighardt is cooking for family and friends. There will be mixed drinks, eggnog, turkey, and healthy side dishes on her table.
“Whether you’re hosting the meal or are asked to bring a dish, it’s important to have healthy options,” she told LifeZette. “You can fill up on veggies, salads, and drink lots of water.
“If you enjoy an alcoholic beverage, drink a full glass of water after each glass of wine, beer, or cocktail. The water makes you feel fuller, so you will drink and consume fewer calories.”
Schweighardt also suggests filling half your plate with vegetables and allow yourself to have one or two treats.
“When you look at everything that’s on the table, there’s sure to be a food item you can’t resist,” she said. “Allow yourself a small portion. If you can’t decide between the pumpkin or pecan pie, have both. Just make sure the two slices equal one normal size.”
Related: The Virtues of Veggies
If you’re asked to bring a dish, make it a veggie dip made with Greek yogurt instead of sour cream. You can even make a sweet potato side dish and leave out the mini marshmallows. Fresh fruit salads, veggie salads with the dressing on the side, homemade apple sauce without any added sugar, and sherbet instead of ice cream are great food choices.
Schweighardt recommends starting the day off with a healthy breakfast so you don’t arrive at the holiday table famished. If you have control of what time the meal will be served, aim for the middle of the day. That way you can all take a walk afterwards; it’s also an uncomfortable feeling going to bed on a full stomach.
“The holiday season usually starts with candy at Halloween and can go all the way through Valentine’s Day,” Schweighardt said. “This is the season that most of us put on weight. What the holidays should really be about is being with family and friends.”
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