Here’s how to enjoy the flavors of the season with less fat, sugar, salt and calories.
Thanksgiving is a holiday where the food on the table typically takes center stage. But while many people look forward to enjoying decadent dishes and recipes passed down through generations, we often don’t like the way those foods make us feel.
If you’re tired of a holiday meal filled with fat, sugar, sodium and calories, you’ll be happy to know that it’s easier than you think to enjoy the tastes you crave while keeping your meal healthier. Here are 6 ways to transform Thanksgiving favorites into healthier fare that’s just as satisfyingly delicious:
- Feast on turkey. Turkey is a good source of protein and is low in calories. As long as you don’t eat the skin, it’s also low in fat (even if you prefer dark meat). This star of the holiday meal is also rich in amino acids, B vitamins, selenium, zinc and phosphorus. Filling your plate with this lean protein is a great way to enjoy a healthy holiday feast.
- Get creative with stuffing. There are many ways to make stuffing healthier. Start with whole grain ingredients like 100% whole wheat bread, wild rice, farro or quinoa. Add veggies such as carrots, celery, onions or mushrooms. Cranberries, apples, pears, or a sprinkling of nuts and seeds also add to the nutritional profile. Use low-sodium broth and herbs for rich, moist flavor.
- Prioritize veggies. Give seasonal produce a starring role at your holiday table. Instead of smothering vegetables in heavy sauces that make it hard to taste their goodness, roast a colorful medley of carrots, Brussels sprouts, cauliflower, broccoli, squash, parsnips, potatoes or onions. Drizzle with a bit of olive oil, some herbs and a pinch of salt so their natural freshness shines through.
- Enjoy naturally sweet sides. Tap into the natural goodness of sweet potatoes and cranberries instead of burying them under mounds of sugar. Baked sweet potatoes are a colorful and easy side dish. Or mash sweet potatoes with pineapple tidbits canned in their own juice for some extra sweetness. Cranberry sauce is easy to make from scratch and allows you to adjust the amount of sweetener. You can also add a burst of tang and brightness with citrus.
- Make your own gravy. Store-bought gravy is often high in sodium, fat and artificial ingredients. Making your own gravy from scratch is not only tastier but can be healthier. Use pan drippings from the roasted turkey (remove as much fat as possible), add low-sodium broth and heat in a pan. Make a slurry with additional broth and flour that is mixed well so it’s not lumpy and whisk in the slurry a little at a time to get the gravy to the consistency you want.
- Lighten up pies. Can’t resist a piece of pumpkin, apple or pecan pie after dinner? A crustless pie or using just a single layer of crust saves you lots of fat and calories. You can also turn your favorite pie filling into a custard, cup or pudding. If only the “real thing” will do, take a small serving and enjoy each decadent bite!
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Date Last Reviewed: September 13, 2024
Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor
Medical Review: Jane Schwartz, RDN, CLT
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