Thanksgiving Tricks to Keep You from (over) Stuffing

(This article has been updated as of Dec 4, 2020. Covid has now dramatically accelerated the already growing trend toward online wellness coaching and age group-specific guidance on healthy habits. To address these needs directly I have launched a comprehensive online program for Boomers like me with my longtime colleague and favorite healthy eating expert , Anne Moselle, R.D. Check it out here.)

Are you ready for the onslaught of tastes, textures, sights and smells that make this the day each year that most of us test our limits for, well, Gobble Gobble?

I’ll keep this article compact, since the spread you’re about to conquer on Thursday will be anything but. Here are a few turkey day tactics to keep your taste buds happy but your stomach from splitting:

• Serve your favorite tea (hot or iced) or bring some to your host as a gift. That way you can have it before eating anything. This will get you hydrated (making hunger signals less frequent and strong) and make it feel better to take smaller bites and eat more slowly.
• Prep the veggie tray first (if you’re hosting), or, if you’re a guest, volunteer to bring the veggie appetizers (or extra veggies if they’re already being served). That way you’re in control of the nutrient/calorie ratio for the first portion of what you eat that day.
• Eat the turkey and string beans in small bites, alternating between the two to maximize enjoyment and contrast as you eat less total volume over time. If you're not a green bean fan you can substitute other green veggies but yams, mashed potatoes and stuffing are a different category I’ll get to later.
• Don’t drink beverages with your meal. Other than water or tea, they skyrocket your calories consumed per minute because they both contain calories and wash down bigger bites you would otherwise make smaller and take much more time to ingest.
• Put down the fork between bites and wait long enough between before picking it back up to be able to participate in a conversation with civility (something I’m personally still trying to improve year-round).
• After you’ve eaten your veggies and turkey, wait 5-10 before moving onto your starches (spuds and stuffing). Take no more than half the amount than you already ate in protein and produce. Same limit applies to the cranberry sauce in turn (less than half of what you ate of the starches).
• Wait an hour or more before the pie, and start with a sliver. Wait ten minutes before having another (do you REALLY want it enough to start to feel physically uncomfortable?) to save room for coffee or more tea. Mmm. Wasn't that good?

While not an “official” recommendation like the items above, it’s not a bad idea to, if you have time before conducting, helping out or getting yourself spiffed up for the festivities, get in a long, hard workout before the meal. You’ll definitely be hungrier as a result. But still practice the tricks above even if you do exercise early. Because, well, more pie!

Dan Taylor, ACE, NASM-CPT, is owner and head trainer at Pleasanton-based Tri Valley Trainer. They provide personal training and small group fitness solutions at their studio and a premium, innovative, medically endorsed web-based group coaching wellness program for the over-fifty tribe.