Thanksgiving has come and gone, but a local Health Department Dietitian said over-eating has become a part of our holiday routines.
Putnam County Health Department Dietitian Samantha Sanders said the holiday season is filled with many food gatherings, where people slip from their traditional food habits. Sanders said people should be aware of their calorie intake throughout the holidays. Sanders said while at seasonal gatherings, people should be mindful of which foods they put on their plate.
“Portion out and maybe consider, ‘Do I get this food item throughout the year,’” Sanders said. “So if it’s something like Aunt Sandra’s Sweet Potato Casserole or Grandma’s Dressing, you may not get that all year round. So definitely include that with your eating.”
Sanders said she encourages others to use visuals like the USDA MyPlate for planning meals or portion control. Sanders said she recommends a half a plate of lean protein, a fourth plate of carbohydrates and a half a plate of vegetables.
Sanders said those planning potlucks and feasts should grab 9×10 plates for their guests, rather than large dinner platters. Sanders said being contentious of plate size will help to start people off right, allowing a better opportunity to portion food items appropriately.
“Of course if you are still hungry you can always go back to seconds,” Sanders said. “But if you have a larger plate that’s full with food and you’re enjoying the conversation and the gathering, you may not be super mindful of how much you’re consuming.”
Sanders said vegetables are a great way to increase nutrients through a lower calorie medium. Green beans, cabbage, asparagus and Brussels sprouts add fiber to the meal. Sanders said fiber rich vegetables will make people feel full and satisfied with the meal.
Sanders said creamier and fattier foods can contain more calories than others, as well as gravy. Sanders encouraged those cooking to substitute these ingredients when possible.
Sanders said over consumption of food tends to cause more issues than the types of food being eaten. Sanders said the body is overloaded with sugars and carbohydrates during the typical holiday meal.
“Portion out those carbohydrates, that includes your desserts, and then having plenty of protein, those non-starchy vegetables that will help you still enjoy those things, but maybe decrease your risk of over-consumption.”