Thanksgiving is a time for reflection and appreciation. It’s when we sit down, share a meal with family and friends, and take time to remind ourselves of what is most important in life. Unfortunately, it’s also a time when many overindulge in high-calorie, low-nutrient foods and alcoholic beverages, which can be especially harmful to seniors.
The older we get, the harder it is to fight off the holiday pounds, because our metabolism is working much slower. High cholesterol, a rise in blood pressure, and foods that can cause inflammation to our joints are a few things that older adults need to keep in mind this holiday season.
That doesn’t mean you can’t still enjoy the holidays! To celebrate a healthy Thanksgiving this year, try to follow these tips to keep a balanced health plan and avoid overindulging.
Eat a Healthy Breakfast
Skip the coffee and donut, and start your healthy Thanksgiving Day off right with a nutritious breakfast. Consuming too much refined flour and sugar will result in hunger and fatigue before the morning is even over. The idea of skipping meals to “save room” is a recipe for overeating. Skipping meals can cause your blood sugar levels to decline and make you crave high-calorie foods.
Cut Back on Salt & Fat
Too much salt can cause a spike in blood pressure or lower water retention. According to the National Dietary Guidelines for Americans, everyone should aim to consume less than 2,300 milligrams (mg) of salt daily for better health. The American Heart Association recommends an even lower number— less than 1500 mg — may be optimum to keep your blood pressure within a healthy range.
Don’t add salt and butter without tasting the food first. Doing so will cause you to add more unnecessary salts and fats to your food and cause you to over-season your food. Who wants to eat potatoes with too much salt? To cut back on fat, don’t eat the skin on the turkey. Another healthy Thanksgiving tip is to eat healthier foods first, so by the time you move on to the heavier stuff, you’re already starting to fill up.
Portion Control for a Healthy Thanksgiving Meal with Your Holiday Favorites
Eating healthy on Thanksgiving doesn’t mean you have to forgo all your favorite foods. Healthy portions and moderation are essential to avoid overeating. Limit yourself to one plate during the Thanksgiving meal. Dietitians recommend your plate to be:
- Half vegetables
- Quarter potatoes or sweet potatoes
- Quarter turkey or ham
Most nutritionists will tell you that the more color on your plate, the better. Filling up on those lower caloric density and higher nutrition foods will make you feel full, but not bloated and tired, because it’s a lighter fare.
Enjoy Alcohol in Moderation
To avoid the negative consequences of alcohol, limit yourself to two drinks or, better yet, don’t drink at all. Most alcohol is packed with carbohydrates and is high in calories. These loaded beverages can cause inflammation in the joints, making problematic joints and muscles worse. Instead of reaching for an alcoholic beverage, sip water. Drinking water can help you from overeating by making you feel full faster.
Take a Walk After Thanksgiving Dinner
Shortly after eating, get up and go for a brief walk. Research has found that a post-meal walk, even as short as 15 minutes, can help with digestion and improve blood sugar, along with a host of other health benefits.
Happy Thanksgiving from Bethesda
This holiday, we hope you celebrate a healthy Thanksgiving with your loved ones by following our nutrition tips. Looking for ways to give back this holiday season? Find volunteer opportunities at Bethesda’s senior living communities across the St. Louis area.
Find other healthy holiday tips and senior health and wellness news on our blog!
