Medical Rounds with Mary Noon

Thanksgiving means gathering around the table filled with plenty of food. But, did you know that the average person eats between 3-thousand and 45-hundred calories and 2-hundred 29 grams of fat on a holiday? Mary Noon, a registered dietician and nutritionist at Hartford Hospital, gives some tips on how to avoid packing on the calories and eating healthy.

Q. How can you make a traditional thanksgiving dinner with all the trimmings a healthier meal?
A. Think of the table of food as a menu. Be selective and choose only those foods that you really want. Skip those you can have any day, like the dinner rolls. But try to include as many vegetables and fruits as you can. Aim for ½ a plate. These are the lowest in calories and richest in vitamins, minerals and fiber. Try out some new dishes like roasted butternut squash with apples or green beans sautéed with shallots and almonds; add a winter salad with sliced pears or shredded Brussel sprouts. Swap in some healthy fats too like nuts and seeds instead of creamy sauces. Keep starches like potatoes and stuffing to ¼ of your plate and the other ¼ for your turkey. In addition, eat mindfully. Take your time and enjoy your company. While you’re eating ask yourself these questions: How full are you feeling? How do you want to feel after you finish eating?

Q. How can you resist the temptation from eating all those desserts?
A. Try a small sampling of desserts or eat a piece of your favorite pie. Pumpkin actually has lots of nutrients but maybe skimp on the crust a bit. Pair it with a cup of spiced tea or coffee and savor every bite. Not all desserts have to be bad. Place a large bowl on the table of seasonal fruit and mixed nuts to crack.

Q. When you are purchasing your thanksgiving meal, what should you be looking for on the food labels?
A. Actually, there shouldn’t be many food labels to read. Buy unprocessed foods, foods that are not packaged for the best nutrition. Shop the perimeter of the store. Buy fresh fruits and vegetables, a turkey, and pick up some lower fat dairy items like low-fat cheese and yogurt. Stay away from the middle aisles but if you must, look for packaged or canned products with the lowest saturated fat, sodium and sugar content.

Q. What type of exercise can you do that morning to prepare for the big meal later?
A. There are lots of choices for everyone. Some may like to start off the day with a brisk walk or you may choose a late afternoon stroll or trip to playground with the kids. If you would like to spice things up, pull up a YouTube video workout, or get out and play Pokémon Go with the whole family later in the day.

For more information

If you would like to learn more about Hartford Hospital’s Nutrition Counseling Services, call 1.855.HHC.HERE (1.855.442.4373).

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