Maintain, Don't Gain! Holiday Challenge 2011: Week 1 Tips

How to Stuff the Turkey (and not yourself) in 3 Steps

It's easy to go overboard on Thanksgiving Day. It's that once a year, special meal. The smells wafting from the kitchen all day are like torture for your senses - the anticipation of the meal alone is enough to drive your taste buds wild.

We have good news for you - it is possible to balance your plate and still enjoy your holiday favorites without overdoing it. The trick to enjoying Thanksgiving to its fullest is in a little mixing and matching and maybe just a little bit of math, too. Here's how:

Step #1 is to eat regular meals. We here at Eat Smart, Move More NC recommend eating regular meals the day of Thanksgiving (well...on any day, really). Why? When you skip meals to "leave room" for a larger meal your hunger goes into overdrive and you will usually eat more than you would have if you had stuck to your regular meal schedule. Skipping meals will unintentionally sabotage your goals, so we don't recommend it.

Step #2 is to figure out how many calories you have to work with for your Thanksgiving meal. Assuming you eat three regular meals each day, you can then plan on Thanksgiving making up 1/3 of your day's calories. Remember the calorie calculator and meal planner you used to figure out your daily calorie needs? Once you know how many calories you need in a day, divide that number by 3. The number you get will tell you what you have to work with for your Thanksgiving meal.

Step #3 is to mix and match your holiday favorites with this guide from The University of Texas. With this handy guide you can decide which holiday favorites will make it onto your plate as you add them up to reach your calorie goal for the meal. Be sure to include the foods you really love - you don't want to deprive yourself of favorites - but be aware of how they fit into your overall meal. The biggest nutrition bang-for-your-buck comes from fruits, vegetables, beans and whole grains. They will help you feel full, satisfied and also pack the nutrients you need to stay healthy.

Quick tip:

Stop when you are full!

With the holiday season comes food we only get once, maybe twice per year. Don't let excitement over your favorite treats lead you to overeat. Pace yourself. Remember it takes 15-20 minutes for your stomach to register that it is full.

Go slow, savor your food and stop when you are full. Wait at least 20 minutes before going back for seconds.

For more information or to sign up for the Holiday Challenge, visit www.myeatsmartmovemore.com