Tag Archives: calories

How To Not Gain Weight on Thanksgiving

With Thanksgiving upon us, Lexington Medical Center dietitians have tips to help you avoid overindulging and gaining weight during the festive holiday. Here’s their important advice.

~A holiday is meant to be enjoyed. Enjoy the day with your family, friends and good – but the whole day should not be about the food.

~When it comes to cooking and prepping, try substituting heart-healthy oils for butter, and non-fat milk for cream in your Thanksgiving recipes.

~Eat slowly. Taste your food, savor it and then wait ten or twenty minutes before you try to go back for seconds.

~If you’re looking to fill your plate, load up on veggie dishes and watch your portion sizes when it comes to the starchy sides.

~Cut excess calories by swapping your soda or alcoholic beverage for a sparkling water with lemon or lime.

~To help control calories and really enjoy your meal, think about what food have you’ve been waiting all year to have. Eat that and enjoy it, but maybe leave something else off your plate that you could have anytime, like a dinner roll.

~Getting out and taking a walk with family after dinner and getting a little post-feast exercise is another good way to begin burning off those Thanksgiving meal calories.


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Susan K Wilkerson, RD, LD
Clinical Nutrition

Strawberries are in season – red, ripe and delicious! You no longer have to buy the tasteless ones from far away lands.

Strawberries are very low in Saturated Fat, Cholesterol and Sodium. They are also a good source of Folate and Potassium, and a very good source of Dietary Fiber, Vitamin C and Manganese. A large portion of the calories in this food come from natural sugar, but they have less than 50 calories a serving (about 1 cup). So if you pick your own, you have all ready burned off the calories. I look at it as the good in the strawberry heavily out ways the sugar content. So eat up before they go out of season and you have to resort to tasteless ones.

I have been picking strawberries for the last several years with my little one. It has been and annual event for our family. We pick several times throughout the season and pick a few gallons each time. I simply wash the ones we are not going to eat within the next week. Dry the berries on a large towel and place them on cookie sheets with the caps removed (the green tops). I place them in the freezer until they are frozen and then quickly place them in gallon size freezer bags and return to the freezer. We eat them throughout the year in smoothies, on ice cream and on cereal.

Fruit Smoothie
3- 5 medium frozen strawberries
½ cup frozen blueberries
½ banana
½ cup low fat vanilla yogurt
About ½ cup skim milk (more or less to adjust the consistency)

Add all ingredients in a large cup. And use a hand blender or food processor to blend and enjoy.