Thanksgiving is usually one of those holidays where second helpings are a must. Some
Thanksgiving meals can equal the amount of calories and fat we need in an entire day, or
even more! Here are some ways to make your Thanksgiving feast healthier.
• Plan ahead and search online for healthy Thanksgiving recipes. You will find many
healthier versions of traditional dishes in which the fat is reduced but the flavor is
retained. The fun part will be seeing if anyone can even tell the difference.
• Enjoy turkey. With the skin removed, turkey has a good amount of protein and little fat or
saturated fat. Dark meat has more fat than white meat. Roast or bake instead of frying.
• Eat sweet potatoes. Sweet potatoes are a rich source of potassium (can help lower blood
pressure), vitamin A, beta carotene (both vitamin A and beta carotene help with
healthy vision), vitamin C (an antioxidant, protective against diseases), and fiber
(promotes a healthy digestive system and may prevent diseases). Use seasonings
such as cinnamon, ginger or orange rind for flavor. Or try a new recipe for a savory sweet
potato side dish, rather than a sweet dessert.
even more! Here are some ways to make your Thanksgiving feast healthier.
• Plan ahead and search online for healthy Thanksgiving recipes. You will find many
healthier versions of traditional dishes in which the fat is reduced but the flavor is
retained. The fun part will be seeing if anyone can even tell the difference.
• Enjoy turkey. With the skin removed, turkey has a good amount of protein and little fat or
saturated fat. Dark meat has more fat than white meat. Roast or bake instead of frying.
• Eat sweet potatoes. Sweet potatoes are a rich source of potassium (can help lower blood
pressure), vitamin A, beta carotene (both vitamin A and beta carotene help with
healthy vision), vitamin C (an antioxidant, protective against diseases), and fiber
(promotes a healthy digestive system and may prevent diseases). Use seasonings
such as cinnamon, ginger or orange rind for flavor. Or try a new recipe for a savory sweet
potato side dish, rather than a sweet dessert.
• Try a different type of pumpkin dessert instead of pumpkin pie. Pumpkin has similar
nutrients to sweet potatoes. Make a pumpkin custard or pumpkin pudding using ginger or
cinnamon for flavor.
nutrients to sweet potatoes. Make a pumpkin custard or pumpkin pudding using ginger or
cinnamon for flavor.
• Use evaporated skim milk instead of regular evaporated milk in recipes. This applies to
many dessert recipes.
• Make your own cranberry sauce. Buy fresh or frozen cranberries and you will have a tastier
and less sugary version than what comes in a can. Cranberries are full of antioxidants,
which help protect against many different diseases.
• If you make bread, rolls, muffins or other similar recipes, replace all (or at least some)
of the white flour with whole wheat flour for extra fiber. If you don’t bake, purchase whole
wheat or whole grain rolls instead of white. Limit the amount of rolls you eat, as well as
the butter you use on them. • Steam vegetables and eat them plain instead
of with lots of butter or creamy sauces. • Remember food safety — thaw the turkey
correctly, cook all foods to the proper temperature, put leftovers into the
refrigerator or freezer within 2 hours, and reheat leftovers to the proper temperature.
• Don’t skip meals before the feast; this may make you more likely to overeat.
• Watch portion sizes. You can enjoy many different foods at Thanksgiving, but moderate
portion sizes are key.
• Go for a walk before or a few hours after the meal. Moderate to vigorous exercise can
help accelerate calorie and fat burning, and is a great way to socialize with family or
friends. A walk will also help increase energy levels if you are feeling sluggish or tired.
Moderation, not deprivation, is the key to a happy and healthy Thanksgiving.
many dessert recipes.
• Make your own cranberry sauce. Buy fresh or frozen cranberries and you will have a tastier
and less sugary version than what comes in a can. Cranberries are full of antioxidants,
which help protect against many different diseases.
• If you make bread, rolls, muffins or other similar recipes, replace all (or at least some)
of the white flour with whole wheat flour for extra fiber. If you don’t bake, purchase whole
wheat or whole grain rolls instead of white. Limit the amount of rolls you eat, as well as
the butter you use on them. • Steam vegetables and eat them plain instead
of with lots of butter or creamy sauces. • Remember food safety — thaw the turkey
correctly, cook all foods to the proper temperature, put leftovers into the
refrigerator or freezer within 2 hours, and reheat leftovers to the proper temperature.
• Don’t skip meals before the feast; this may make you more likely to overeat.
• Watch portion sizes. You can enjoy many different foods at Thanksgiving, but moderate
portion sizes are key.
• Go for a walk before or a few hours after the meal. Moderate to vigorous exercise can
help accelerate calorie and fat burning, and is a great way to socialize with family or
friends. A walk will also help increase energy levels if you are feeling sluggish or tired.
Moderation, not deprivation, is the key to a happy and healthy Thanksgiving.
County, University of Missouri Extension; Edited by Jessica Kovarik,
RD, LD, former Extension Associate, University of Missouri Extension
Posted by: Dianne Gertson
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