Thanksgiving is all about the feast, but why not enjoy it without going overboard? Hamilton’s Patient Health Educator, Valaree Johnson, BSHA, M.Ed., offers some ways to keep the holiday spirit alive while making choices that are good for our health.
Here are her tips on how you can turn Thanksgiving dinner into a delicious celebration that’s also kind to your health!
START WITH A SALAD
Start your Thanksgiving meal off right with a nutritious salad. Use dark leafy greens, colorful vegetables, and nuts. Starting your meal with a healthy salad, guarantees you get the health benefits and will help control your appetite.
PICK THE WHITE MEAT
The white meat on turkey is a great source of a healthy low-fat protein. Put the turkey leg back and choose some good white meat.
CHOOSE BAKED/NOT FRIED
Cook your food in a healthier way. Baking your turkey is much healthier than a deep-fried turkey! Roasting and grilling keeps vegetables filled with their vitamins and minerals. Steaming is another excellent method, to eliminate the need for excessive fats.
USE HEALTHIER INGREDIENTS
Change your ingredients. Substitute low-fat milk or Greek yogurt for heavy cream in mashed potatoes to lower saturated fat content. Go for whole grain to use in your stuffing to enhance fiber intake, which will help with digestion.
PUT DOWN THE SALT
Excessive salt consumption is linked to high blood pressure and cardiovascular issues. Most of our sodium or salt we consume is in pre-packaged or prepared foods. Try cooking from scratch and try herbs and spices to enhance flavor, instead of salt and butter.
PORTION CONTROL
Try smaller, well-balanced portions. Instead of two scoops of mashed potatoes this year, just take one. This helps with weight management and prevents eating too many calories.
DESSERT
Instead of the pecan or apple pie, try a healthier dessert option, such as fruit-based desserts with less sugar to help reduce your blood sugar levels and calories.
Val says, “By making a few mindful choices in our recipes and cooking methods, we can create a feast that nourishes both our bodies and our spirits.” This Thanksgiving let’s celebrate not only the delicious food on our tables but also our commitment to health and well-being.
Wishing you a happy and healthy Thanksgiving filled with gratitude, love, and good food!
