Fit Fare

Those of us who live in the United States are probably feeling a tad bloated right now.  Thanksgiving has a way of making even the healthiest of foods not work out so well.  Take turkey, for example.  Turkey breast is low-fat, high-protein, and low-calorie, so it sounds like a great choice, right?  Sure, until you toss a slab of skin on your plate, or drown it in gravy, or plop down a pile of potatoes dripping with cream and butter, or a scoop of green bean casserole that’s more creamy than beany.  And what’s Thanksgiving without pie?  And then, around eight at night, you’re ready for round two.
But let’s not dwell.  People who make smart food choices all the time are dull.  Let’s move on and think about the future.

The best way to come off an overindulgent day (weekend?  week?) is to find healthy alternatives that are still satisfying.  If you swing the pendulum to the complete opposite side and try to subsist on celery and broth, you’re doomed to failure.  The December holidays are rapidly approaching, and homes and offices everywhere are going to be overflowing with cookies and fudge.  A growling stomach will not put you in the right state of mind to practice moderation.

Protein and fiber are two of the keys to keeping your energy levels consistent and staying full.  Beans are a great source of both.  Due to having high amounts of absorption-slowing protein and high soluble fiber content, beans have a low glycemic index.  This means they help keep blood sugar levels stable, rather than causing the peaks and valleys that can cause hunger and moodiness.  The high fiber content of beans also has a cholesterol-lowering effect on the body.  Beans also provide multiple other health benefits.  They are a good source of magnesium, which can promote cardiovascular health, and some beans are rich in cancer-fighting antioxidants.

Some leftover turkey, beans, and a handful of carrots and celery from that crudité tray nobody eats can make a nice soup that will fill you up and keep you going.

Fruit is also a great fiber source, and it’s a nice, light dessert choice that can be very appealing after all that pie and ice cream.  Apples and kiwifruit have about three grams of fiber per fruit, and pears have more than four.  To make it a little more special without getting too rich, you can poach pears in wine or sprinkle apples with cinnamon or a little bit of peanut butter.  Raisins and raspberries also offer about three grams of fiber per serving (1/4 cup of raisins or 1/2 cup of raspberries).  These can be an easy way to boost the fiber and nutrition of a bowl of cereal or other snack.

Finally, don’t discount that turkey too fast.  Chances are, your fridge is full of it, and it can be a very healthy choice if you stick to low-fat condiments like chutneys, mustard, or light mayo.  Protein is also satisfying, so if you feel hungry but it’s still far from mealtime, a slice of turkey breast will keep the rumblings at bay for a lot longer than a handful of popcorn.

Most of all, enjoy the season, and remember that it’s about spending time with friends and family; food should be secondary.  Enjoy your food, don’t get hung up on guilt, and move forward.

Photo courtesy of Cucina Bella