LEWISBURG – Serving food on this Thanksgiving Day appeals to all the senses, so a little enjoyment is normal for the time of year, isn’t it?
The nutritionists of the region took up this topic and explained how we can eat, drink and be mindful – as well as be happy.
Kimberly Criswell, Nutritionist at Bariatrics of Evangelical, Sara Meloy, Clinical Nutritionist for Geisinger’s 65 Forward in Shamokin Dam and Milton, and Travis Bell, Clinical Nutritionist at UPMC Lock Haven, provided celebratory feedback.
When you soak in the flavors, the hunger pangs become real at holiday gatherings, and that’s definitely normal, Criswell said. “It is normal for your appetite to fluctuate. Also, people tend to eat more in situations where there is a greater variety of dishes and when the food seems more special. It helps to eat when you’re a healthy level of hunger but not starving, ”she said.
“At the feast many times,” Meloy said. “We are very enthusiastic about the traditions and special foods that we eat so quickly that we miss the pleasure of eating and before we know it we have eaten to the point of discomfort. We have to keep in mind that it takes about 20 minutes for the stomach to tell our brain when it feels satisfied. So if we eat slowly and enjoy every bite, we will better recognize when we are satisfied and stop with a smaller portion. “
Temporary indulgence is fine, but don’t make it a habit. Bell said it was realistic to understand that everyone has moments of overeating. “A day of eating healthy doesn’t suddenly make you healthy, just as a day of overeating doesn’t make you unhealthy,” he added.
Everyone agreed that it is important to be careful and to realize if overeating is a real problem for you.
“Often times we are tempted to overeat because we see food as a reward for achieving a goal or for good behavior. We can also be tempted to overeat by categorizing one food as bad food. When we are told that there is a certain food we can never eat, that food is usually all we want, ”Meloy said. Then she demonstrated how to chew with joy and satisfaction instead of devouring.
“Good practices for practicing include taking smaller bites, only one bite at a time, placing utensils between bites, and chewing each bite 20 to 30 times before swallowing it. In fact, it is suggested that the first three bites of a meal are the best tasting bites that we enjoy the most. We would drastically reduce our servings and our caloric intake if we only took three bites of every meal offered at our various events, ”Meloy said.
The trio agreed that it was advisable to follow the My Plate rule. “A good start is the plate method: half a vegetable, a quarter protein and a quarter starch. I recommend increasing your intake of whole plant foods (fruits, vegetables, whole grains, and legumes) because the fiber will make you feel full with fewer calories, “said Criswell.
“Gathering with our family and friends is important. We have to like to eat together, but watch your portion sizes. Most of my recommendations relate to portion control, ”said Bell, which is where the My Plate scenario can also be used. The same applies to alcohol consumption on vacation.
“Stick to a moderate amount. Many alcoholic beverages are high in carbohydrates and calories. It’s even easier to over-indulge in calories when you drink them. Try seltzer or some less sugared ciders. These are all lower in calories, ”said Bell.
Nobody eats too much food that doesn’t taste good, but “Vegetables don’t need to be steamed as the only healthy option out there,” Meloy said, and Criswell agreed. She explained that when preparing vegetables, you can add your favorite seasoning mix or dressing to make them taste better. My absolute favorite way to make vegetables delicious is to grill or roast them in a 425 degree oven to bring out the caramelized flavor. I also love bisque soups, where the vegetables are mashed into a thick, richly flavored soup, ”said Criswell.
Bell noted that Brussels sprouts, for example, are not a crowd-pleaser. “But they can be delicious when toasted and you add some balsamic dressing and some dried cranberries. Maybe add a few nuts. “
One way people choose to put their overeating at risk while on vacation is to prep their stomachs in advance and eat very little in the days and hours leading up to the event.
Not a good idea, said Criswell.
“Restricting food intake prematurely can result in someone ingesting a larger volume later,” said Criswell.
Meloy agreed. “Unfortunately, we can’t save calories from one day to the next, so it doesn’t help us to eat less one day and make up for it the next. In fact, we tend to eat more sensibly when we have structured eating habits. “
