Thanksgiving can be healthy AND yummy!
With thanksgiving in just a couple of days and your dinner planning already in full swing, don’t be stressed out thinking about all the damage that you’ll do to your waistline. I am here to put everything in perspective and keep you from feeling guilty so you can actually enjoy your Thanksgiving holiday and family meal. The traditional thanksgiving menu items aren’t inherently “bad” for us. It’s the preparation of those foods {marshmellows, onions in a can – ewe, brown sugar, butter, canned soup, canned cranberries, etc} that tend to be our downfall…and we have time right now to tweek the recipes. You also don’t have to go crazy and change your entire menu to make it healthier. You may just need a few tweeks to the traditional and typical recipes. You may want to start a new tradition with a new healthier recipe or side dish – go ahead be a trailblazer!
To put your mind at ease, here are just some of the health benefits of the typical Thanksgiving dinner:
TURKEY: Because most cuts of turkey provide valuable amounts of protein, turkey is often regarded as a high-protein food {just skip the skin}. The breast will provide the most protein per serving, with 34 grams in 4 ounces {and only 3-4 grams of fat}. But you will still get 31 grams from 4 ounces of turkey leg and 21 grams from 4 ounces of turkey thigh. In addition to protein, turkey is also rich in other nutrients, like B vitamins, selenium, zinc, copper, magnesium, potassium, iron and omega-3 {make sure you get a pasture raised turkey for more omega-3s}.
CRANBERRIES: Who knows for sure how cranberries became associated with holiday feasts, but historians guess that it had something to do with the Native Americans, who used cranberries not only for food and medicine but also to make dyes for clothing and blankets. As far as healthy foods go, cranberries are a list topper due to their high nutrient and antioxidant content and are often referred to as a “super food.” Not to mention, half a cup of cranberries is only 25 calories! They are also a good source of vitamin C, fiber and vitamin E. But don’t buy the canned stuff – make your own. I have an easy and tasty cranberry sauce recipe.
SWEET POTATOES: The un-potato – sweet potatoes {aka yams} are a powerhouse of nutrients. They contain a wealth of orange-hued carotenoid pigments {aka beta carotene}. In addition, they are high in vitamin A, B6, B3, C, D, iron, magnesium and fiber. Not only are sweet potatoes readily available, inexpensive, and delicious, there are many other reasons to love these yummy vegetables. These suckers are low glycemic, easy to make with lots of great options. Just ditch the brown sugar and marshmallows. Here is an alternate recipe for potatoes with meringue.
PUMPKIN: Pumpkin bread, pumpkin ravioli, pumpkin pie, pumpkin risotto, pumpkin beer — the options are endless, and forever mouthwatering. Before this orange squash is made into a pie, it’s just plain good for you! Pumpkin is low in fat, low in calories and loaded with potassium, vitamin A, beta carotene and vitamin C! Try topping it with a cocounut milk whipped cream for a different touch.
BONUS IDEAS: Unjunked Stuffing Recipe {ok well as clean and as close to traditional as you can get but still taste good}. Instead of the typical green bean casserole {you know the one with the mushroom soup and weird dried canned onions on top} make steamed green beans with slivered almonds. Yummo!
So while many of the foods that Thanksgiving is known for can be healthy, they tend to become unhealthy and overly fattening by the company they keep. Brown sugar, marshmallows and butter for example. But it doesn’t have to be that way. With a little creativity you can easily make Thanksgiving a bit healthier. Besides, one day isn’t going to kill the diet, it’s all the other days that ruin your waistline.
Here are some additional tips to surviving the Thanksgiving Feast!
- Don’t starve yourself all day to “save” calories. If you eat like normal you probably won’t be as hungry or overeat come dinner time. Be sure to eat breakfast and lunch depending on the time of the scheduled Thanksgiving dinner. If you wait all day, you will be so ravenous you won’t make smart food choices and will lose control of portion sizes {your eyes will be bigger than your stomach and you’ll end up overeating}.
- Drink lots of water throughout the day. This will help keep you feel full throughout the day and help ward off any bloating caused by overeating and sometimes overly salty foods. Plus it will help you detox during the day!
- Schedule the dinner for earlier in the day like 2 or 3PM. That way you have time to eat dinner, walk it off, and then have a small turkey sandwich later.
- Be a picky eater. Pick your favorites and skip some of the unhealthier choices. We often add calories to our plates that we don’t even like. If you take a bite and don’t absolutely love it, don’t eat it. Make wise choces by selecting fresh foods and steamed veggies over cheesy, fried or processed foods. Oh and skip the turkey skin and pre-dinner appetizers. Half way through dinner, pause and check to see if you are starting to feel full – if so, stop eating.
- Become a grazer. You don’t have to eat it all at one sitting. We tend to eat the main meal early, then we have a turkey sandwich later in the day while we play games {a family tradition}.
- Don’t nap. I know that overeating in general makes you tired and something about turkey makes that 10X worse. But keep the portions small, then take a walk after dinner – what a fun family tradition to start.
- Allow yourself to indulge a little bit! Seriously, this is just one day. If you have been eating healthy, maintaining your weight, and exercising – this day isn’t going to kill your diet. By giving yourself a little bit of leeway to indulge you won’t have the psychological
Happy Thanksgiving!
If you have any healthy Thanksgiving dinner tips, please share them in the comments below. If you liked this post, please share and comment! I’d love to hear from you….
Image credit: wavebreakmediamicro / 123RF Stock Photo
