“The turkey is roasting in the oven. The pies are cooling on the counter. And you may be telling yourself, “Thanksgiving Day is no time to be overly rigid about what I’m eating.”
Health experts say – you might have a point.
“I don’t want people overthinking their relationship with food during Thanksgiving, when the holiday should be about friends, families, being thankful and counting our blessings,” said Dr. Colleen Spees, an associate professor of medical dietetics at Ohio State University College of Medicine in Columbus.
Holidays tend to bring out all-or-nothing attitudes about eating, said Krystal Dunham, a registered dietitian nutritionist in Tulsa, Oklahoma. People are either “YOLO! It’s the holidays! I’m going to let all the rules go!” or “It’s the holidays, and I’m not touching anything unless it’s celery.”
“And I think there’s a way to exist in the middle,” Dunham said.
That middle ground allows for enjoyment, peace of mind and health, she and Spees said. And while some people, including those with diet-related medical conditions such as diabetes, might require more thoughtful planning, everyone can make simple, healthy last-minute choices that enhance the day.”
Thanksgiving only comes around once a year, so why not go ahead and splurge? Because gaining weight during the holiday season is a national pastime. Year after year, most of us pack on at least a pound (some gain more) during the holidays — and keep the extra weight permanently.
But Thanksgiving does not have to sabotage your weight, experts say. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!
Get Active
Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods, suggests Connie Diekman, MEd, RD, former president of the American Dietetic Association (ADA).
“‘Eat less and exercise more’ is the winning formula to prevent weight gain during the holidays,” Diekman says. “Increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast.”
Make fitness a family adventure, recommends Susan Finn, PhD, RD, chair of the American Council on Fitness and Nutrition: “Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together.”
Eat Breakfast
While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast — such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk — so you won’t be starving when you arrive at the gathering.
“Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices,” says Diekman.
Lighten Up
Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.
“There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients,” says Diekman.
Her suggestions:
Use fat-free chicken broth to baste the turkey and make gravy.
Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
Reduce oil and butter wherever you can.
Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.
Police Your Portions
Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without.
“Don’t waste your calories on foods that you can have all year long,” suggests Diekman. “Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods.”
Skip the Seconds.Try to resist the temptation to go back for second helpings.”Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert,” Diekman says.
Choose the Best Bets on the Buffet.While each of us has our own favorites, keep in mind that some holiday foods are better choices than others.”White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories,” says Diekman. But she adds that, “if you keep your portions small, you can enjoy whatever you like.”
“Few days before if not already done, make serving extra-easy with a planned layout. Fill the dining table with your chosen serving bowls and glasses, placing food labels in the proper dishes. If you’re buying flowers for your centerpiece, remember to pick those up few or even couple of days before or easier fake lay our flowers (that is up to the hostess and host doing the party).
Night before most Thanksgiving chopping, peeling, or toasting can be done about 24 hours before Thanksgiving. Make the Thanksgiving pies if they need refrigeration after made that day do so, and set out the overnight dinner rolls to rise. As you prepare the side dishes and appetizers that can be made early, remember to set out any dishes or kitchen tools that you will need for Thanksgiving Day.
If you have a dessert and coffee table set it up the night before; you can even make a staging area for coffee, desserts, and drinks. Stock with flatware, sugar, creamer, and cups to avoid guests finding themselves underfoot.
Having a Turkey thaw it out 24 hrs before cooking.”
3 days before the big day or sooner TIPS! Well lets get prepared if you have the party at your house!
1. Thanksgiving, you can put the finishing touches on the guestroom and set out front porch decorations. Prepare the guest room with fresh linens and other amenities and rake the leaves when you get a chance. If children will be attending, get out Thanksgiving movies or games that kids will love, including BABY SAFE.
2. Double-check your home to make sure you have enough of everything for everyone. Think napkins, plates, serving bowls, name cards—even ice! This is a good time to wash or dry-clean your table linens, too. Clean house for them and you guys giving the party!
3. TODAY no later write down the menu if not already done. Write down any items you’ll need to buy; remember to consider meals for the rest of the weekend if guests are sticking around. Turkey should be first and foremost if it isn’t already ordered. Consider purchasing perishables like milk and fresh fruit a day or two before the party so they don’t go bad.
4. If you’re purchasing a frozen bird, allow the turkey to thaw in your fridge for 24 hours for every 4 pounds of turkey.
5 Speaking of that delicious Thanksgiving turkey—plan ahead for tasty turkey leftovers. Make sure you have enough containers to hold all the leftovers. You may also want to grab a few inexpensive leftover containers at places like the dollar store or Walmart’s or Target, you get the idea!
6. To remember your health be STRESS FREE! 2 Days before the holiday do the following: Prepare ingredients inadvance and tackle make-ahead dishes where you can. Prepare ingredients in advance and tackle make-ahead dishes where you can. Thanksgiving, clean and peel any vegetables and refrigerate them (keeping them in water can keep them from browning). Set out the bread for homemade stuffing (stale stuff works best), and pre-make your favorite sweet cranberry sauce and creamy mashed potatoes. Run your dishwasher and make it dish free for the big day so clean up is easier! SET UP YOUR BAR with empty ice buckets and alcohol not open yet like new wine bottles and harder alcohol on the table with the wine openers if you need them. Make sure at the bar or in your closet you have enough clean glasses to lay out Turkey morning!
7. Few days before if not already done, make serving extra-easy with a planned layout. Fill the dining table with your chosen serving bowls and glasses, placing food labels in the proper dishes. If you’re buying flowers for your centerpiece, remember to pick those up few or even couple of days before or easier fake lay our flowers (that is up to the hostess and host doing the party).
8. Night before most Thanksgiving chopping, peeling, or toasting can be done about 24 hours before Thanksgiving. Make the Thanksgiving pies if they need refrigeration after made that day do so, and set out the overnight dinner rolls to rise. As you prepare the side dishes and appetizers that can be made early, remember to set out any dishes or kitchen tools that you will need for Thanksgiving Day.
9. If you have a dessert and coffee table set it up the night before; you can even make a staging area for coffee, desserts, and drinks. Stock with flatware, sugar, creamer, and cups to avoid guests finding themselves underfoot.
LESS STRESS THE BETTER YOU THE HOST OR HOSTESS NEED TO ENJOY YOUR THANKSGIVING TOO!
“Some tips on things you can do post thanksgiving with your Turkey:
Remember the Two-Hour Rule: Refrigerate perishable items within two hours of coming out of the oven or refrigerator. After two hours, perishable food enters the “Danger Zone” (between 40 F and 140 F), where bacteria can multiply quickly and cause food to become unsafe. Perishable food should be discarded if left out for longer than two hours, so refrigerate or freeze items to prevent food waste.
Use Shallow Containers: After you break down your Thanksgiving meal into smaller portions, store leftover food in shallow containers in the refrigerator until the Monday after Thanksgiving, or in the freezer for later use.
Freeze or Consume Within Four Days: Use the Monday after Thanksgiving as a reminder that it is the last day you can safely eat leftovers. If you want to keep leftovers longer, freeze them within that four-day period. Frozen food stays safe indefinitely, though the quality may decrease over time (best quality if eaten within six months).
Reheat to 165 F: Make sure your reheated leftovers reach 165 F as measured with a food thermometer. Reheat sauces, soups and gravies safely by bringing them to a rolling boil.
Microwave Food Safely: When reheating in the microwave, cover and rotate the food for even heating. Arrange food items evenly in a covered microwave safe glass or ceramic dish and add some liquid, if needed. Because microwaves have cold spots, check the internal temperature of the food in several places with a food thermometer after allowing a resting time.”
The NY post 2018 states, “The fascinating new statistic emerged in a new survey of 2,000 Americans around all things concerning Thanksgiving, which also crowned ham (60 percent), chicken (41 percent) and roast beef (37 percent) as the most popular alternatives to turkey.
The new study, conducted by Omaha Steaks, also revealed nearly half (44 percent) of Thanksgiving hosts will be serving a new main dish this year.
Thanksgiving is a delicate occasion that expects near perfection all across the board or else you risk ending up with hungry and unhappy guests.
Unfortunately, according to the study, the average Thanksgiving dinner only goes 64 percent as planned.
So what usually goes wrong? The biggest “Thanksgiving fail” is not having all the food cooked on time — with 41 percent of Americans saying they’ve been left hungry and waiting at dinner.”
Well check out about White Meat vs. Red Meat
White Meat
White meat is best known as meat that is lean, especially in comparison with red meat. The big point about white meat is that its fat content is less in comparison with red meat. Meats traditionally thought of as white (such as veal and even lamb) have been reclassified as red meats. Another advantage to eating white meat over red meat, which is also why health experts recommend it over red meat, is the lower number of calories that it contains. However, the difference in calories between white meat and red meat is not so great that it will absolutely ruin your waistline if you choose to eat some red meat once in a while.
Red Meat
Red meat is the victim of stereotypes that have been exaggerated to the point where it is today somewhat stigmatized as a food that is linked to cancer and higher fat and caloric content. While the cancer issue depends on what studies you look at and the higher caloric content is not that much over white meat, red meat does have benefits that white meat simply lacks. For example, the nutrients zinc, iron, thiamine and riboflavin (in addition to vitamins B12 and B6) appear in much greater abundance in red meat. Moreover, red meat is a great source of muscle-building protein as well as being the best source of the antioxidant called alpha lipoic acid. Still, red meat has been the subject of a lot of studies that connect it to health problems beyond cancer, like cardiovascular disease and even arthritis and hypertension.
Which One to Choose
The bottom line is that no matter which meat you eat, you can guard yourself against health problems if you eat in moderation. While white meat is not tied to as many health problems as red meat is, it does not feature many of the benefits that you get in red meat, such as the vitamins and minerals. So if you want to get a dose of said nutrients, you should eat more red meat, but do so in a way that is only moderate
HERE IS SOME FACTS ABOUT TURKEY
Because most cuts of turkey provide valuable amounts of protein, turkey is often regarded as a high-protein food. Skinned turkey breast will provide the most protein per serving, at 34 grams in 4 ounces. 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, however, turkey is also rich in other nutrients. All B vitamins are present in turkey meat, including B1, B2, B3, B5, B6, B12, folate, biotin, and choline. (Because the biotin content of turkey meat is sensitive to the turkey’s dietary intake, the amount of this vitamin can vary greatly, with an approximate average of 0.8 micrograms in 4 ounces of turkey breast.) Turkey is a very good source for vitamin B3 and provides about 8.5 milligram in 4 ounces, or over 40% of the Daily Value (DV). It’s also a very good source of vitamin B6, at 0.64 milligrams in 4 ounces (32% DV). By providing 22%DV for choline in 4 ounces, turkey also ranks as a good source of this B vitamin.
In terms of minerals, turkey is richest in selenium and provides over 50% of the DV in a single 4-ounce serving. Zinc, copper, phosphorus, magnesium, potassium, and iron are also provided by this food in amounts varying from 5-15% DV.
All cuts of turkey contain omega-3 fats. However, the content of omega-3s in turkey can vary widely, depending on the turkey’s diet. One of the reasons we recommend pasture-raised turkey is the ability of turkeys to enjoy omega-3 containing plants and insects in natural pasture settings. As a general rule, the most favorable ratio of omega-6 to omega-3 fats is found in skinned turkey breast, where the ratio in non-pasture-raised turkey is approximately 10:1. This same ratio is about 13:1 in non-pasture-raised turkey leg or turkey thigh with skin. While there are only a few studies documenting the omega-6 to omega-3 ratio in pasture-raised turkey, those studies suggest that pasture feeding can lower the ratio to approximately 7:1. (There are some studies on pasture-raised chickens that show similar results.) Within the omega-3 family of fats, it is possible to get 10-60 milligrams of DHA (docosahexaenoic acid) from a 4-ounce serving of turkey, depending on the cut and diet consumed by the turkey. DHA is a unique omega-3 fat in terms of its ability to support healthy nerve function.
Protein Richness
When we rank all of our 100+ WHFoods based on their protein richness (how much protein they provide in comparison with their calorie content), turkey ranks first among all of our foods. A 4-ounce serving of skinned baked turkey breast provides about 34 grams of protein and over two-thirds of the Daily Value (DV). With 4 ounces of turkey leg, this number drops just slightly to 31-32 grams of protein. With 4 ounces of turkey thigh, it drops to about 21 grams. In these examples, the protein values are changing from cut-to-cut partly because of the way the turkey moves and uses its muscles, and partly because of the fat content of the various cuts. If the health benefit you are seeking from turkey is focused on protein richness, you’ll probably want to stick with skinned turkey breast as your preferred cut.
Other Health Benefits
Unfortunately, there is not as much research on turkey as there is on chicken, its fellow bird in the poultry category. Several preliminary studies show the protein richness of turkey to be of potential benefit in regulating blood sugar levels as well as insulin metabolism. These findings make sense since adequate protein intake in a balanced way throughout the day can be very helpful in managing blood sugar. In the area of cancer prevention, turkey shows that intake of it is not associated with increased cancer risk in the same way as red meats. However,they simply show that turkey intake does not raise this risk which is still a plus compared to some other foods.
Description
Like chicken, turkey belongs to the bird (Aves) class of animals, and to the family of birds called Phasianidae. While there are many different breeds of turkeys, most of them belong to the same genus and species of bird, namely Meleagris gallopavo. Turkeys are truly native to North and South America – they were not brought to the “New World” by European settlers but were instead discovered to be already present and intimately involved with Native American cultures. Turkeys are relatively large birds that can reach about 30-35 pounds in weight. They can fly short distances at speeds of about 50-55 miles per hour and run at approximately 20-25 miles per hour.
History
At 2.5 million tons of turkey meat per year, the U.S. is by far the world’s largest producer of turkey. (All countries in the European Union combined produce 1.75 million tons.) Smaller amounts of turkey are produced in Africa, Asia, and the Mediterranean. At about 450,000 tons, Brazil is the largest turkey producer in South America.
In the U.S., we consume an average of 16.5 pounds of turkey per person per year. That about is about one-quarter of our chicken consumption.
According to the National Turkey Federation, about 20% of all turkey (just over three pounds per person) is consumed on Thanksgiving Day, Gobble Gobble Day.
How to Select and Store
It’s worth taking special care in the selection of turkey! Several aspects of turkey selection will help you maximize your health benefits from this World’s Healthiest Food. First, we recommend the purchase of fresh turkey. Technically, the U.S. Department of Agriculture (USDA) guidelines allow use of the word “fresh” only when turkey has never been stored a temperature below 26°F (-3°C). (Otherwise, the term “frozen” or “previously frozen” would be required.) Additives like sodium erythorbate, MSG, and salt are not allowed on fresh turkey, and that’s a major health advantage for you.
“While Thanksgiving can be the perfect time for gathering around the table, this beloved American tradition can also play havoc with your heart health. Here are heart health habits to incorporate into your holiday tradition.
1. Downsize Your Plate
Be mindful of portions, try using a smaller plate so it appears full, and avoid heading over to Thanksgiving dinner on a completely empty stomach. To fill up a little, eat a high-protein snack, such as nonfat yogurt.
2. Stay Hydrated
Because the same part of your brain (the hypothalamus) is responsible for interpreting both hunger and thirst signals, mixed messages often lead us to believe we are craving food when all our body really wants, is fluids. Drinking a cup or two of water about a half-hour before your Thanksgiving meal can help you to feel full without overeating, aid in digestion and help your heart to work more efficiently.
3. Keep Stress in Check
Chronic stress is associated with an increased risk of heart attacks and stroke and that feeling of, “I can’t get it all done,” can really take a toll.
Avoid over-committing. Prioritize yourself and make an investment in your physical and mental health.
Take some downtime and head outdoors. Research suggests that a 10-minute walk may be just as good as a 45-minute workout in relieving anxiety symptoms.
Try to get enough rest and a good night’s ZZZs.
4. Ready, Set, Move
In addition to relieving anxiety, exercise not only lowers levels of a hormone (ghrelin) that stimulates appetite and raises levels of a hormone (peptide YY) that suppresses appetite, it also boosts your ‘good’ cholesterol, lowers your blood pressure, keeps your weight down and is a kind of one-stop-shopping for your overall well-being. During the holidays — and, in fact, all year round — aim for 30 minutes a day of brisk movement at least five days a week. Spread out the 30 minutes into more bite-sized 10-minute chunks and still reap the benefits. Be sure to talk with your doctor first if you are starting a new exercise program.
5. “Holiday Heart”
Alcohol can affect your heart health. Drinking too much and/or too quickly can result in an irregular heartbeat. Moderation is key. Binge drinking can produce disturbances in cardiac rhythm, even in people without underlying heart disease. Anyone can be at risk for “holiday heart syndrome,” a term that is applied to an irregular heart rhythm called atrial fibrillation, which is commonly triggered by excessive alcohol intake.”
Stony Brook Heart Institute (https://heart.stonybrookmedicine.edu/Thanksgiving)
It’s the holiday season—cardiac patients not careful in eating but indulging in junk food may put you at high risk for a bomb to go off in the heart=heart attack.
While colder weather may play a role, studies have shown that the spike in heart events during the holiday season occurs even in It’s no secret that holiday celebrations offer many temptations to overindulge. Many holiday foods are high in saturated fats or sodium. Overindulgence in these foods can increase cholesterol levels or blood pressure, making it more difficult for blood to flow through arteries and upping the chance of a blockage. What you may not know is that eating a heavy holiday meal may affect you even after you’ve pushed away from the table. “Research shows that anyone with coronary-artery disease or high cholesterol has a heightened risk for heart attack for up to one day after eating a heavy meal,” said Mittleman. Mittleman participated in a study, “Heavy Meals May Trigger Heart Attacks,” led by Francisco Lopez-Jimenez, MD, currently the Director of the Cardio-metabolic Program at the Mayo Clinic. This study, which focused on nearly 2,000 former heart attack patients, found that 10 percent of them suffered a coronary within 26 hours of eating a heavy meal.
“People often change their eating habits during the holidays,” said Dr. Anne Riley, a cardiologist at BIDMC. “For those with congestive heart failure [CHF], salty foods can cause fluid retention and high blood pressure, which place added stress on an already weakened heart.”
Your heart may leap with delight on the couch after Thanksgiving or at the electronic gizmo or emerald bracelet that you’ve just unwrapped from under the Christmas tree. But you can’t say the same for that nasty holiday surprise known as the “Happy Thanksgining” or “Merry Christmas coronary” or “Happy Hanukkah heart attack.”
For many years, researchers have been intrigued by a disturbing pattern: Deadly heart attacks increase during the winter holiday season. One study even found distinct spikes around Christmas and New Year’s Day.
Recommended Related to Heart Health
Read Amazing Facts About Heart Health and Heart Disease:
You can feel your heart thudding away every time you put your hand to your chest, but do you have any idea what’s really going on in there or what keeps your heart ticking as it should? WebMD the Magazine asked Richard Krasuski, MD, director of Adult Congenital Heart Disease Services and a staff cardiologist at the Cleveland Clinic, to help explain some amazing and little-known facts about the human heart.
“We certainly know that there are certain risk factors for coronary artery disease. There’s obviously smoking, hypertension, dyslipidemia [high cholesterol], diabetes, lack of exercise, and age,” says Robert A. Kloner, MD, PhD, a researcher at Good Samaritan Hospital in Los Angeles and a professor at the Keck School of Medicine at the University of Southern California.
“But we’re also learning that there are certain triggers for cardiovascular events,” he adds, “including time of the year and seasons. If we can get a true handle on the seasonal variation, we could knock down death from coronary disease.”
Coronary artery disease stems from atherosclerosis, a condition in which fatty plaques narrow the arteries to the heart. When a plaque ruptures, it can trigger a blood clot that leads to a heart attack.
In a national 2004 study published in Circulation, researchers at the University of California, San Diego, and Tufts University School of Medicine examined 53 million U.S. death certificates from 1973 to 2001. They discovered an overall increase of 5% more heart-related deaths during the holiday season. When researchers looked at individual years, they found varying increases in cardiac deaths for every holiday period they studied, except two.
Doctors have long known that cold weather is hard on the heart. Blood vessels constrict, which raises blood pressure. Blood also clots more readily. Frigid temperatures increase strain on the heart, and too much physical exertion can worsen the burden and trigger a heart attack. For example, doctors have treated many patients whose heart attacks followed strenuous snow shoveling.
Not to put a damper on holiday frivolity, but heart attacks increase during winter. For one reason, cold weather is tough on the heart. Blood vessels constrict, which causes blood pressure to rise. Additionally, blood clots more easily. (I’m getting this info, by the way, from the boldface link a sentence or two ago).
“People tend to consume much more fat, salt, sugar, and alcohol during the holiday season,”. “Also, people tend to be less active due to the cooler weather. Overindulgence of food and alcohol along with inactivity raises the blood pressure and cholesterol levels. These risk factors combined increase your chances of having congestive heart failure, a stroke, or even a heart attack.” says Roberto Wayhs, MD, chief of cardiology at Methodist Charlton Medical Center.
To put a stop to that, or at least decrease your chances, he offers these tips:
Limit foods and beverages that are salty and/or rich. Blood pressure tends to go up the more salt you intake. Rich and sugary foods raise blood sugar levels.
Be consistent in taking your daily medications. You need them at all times of the year to maintain good health.
Get enough sleep. Sleep loss is related to weight gain, which also can affect the heart. Aim for at least seven hours.
Control your stress. “Holiday sadness adds stress,” Wayhs says. “Don’t be afraid to seek professional help if you need it.”
Limit alcohol intake. “High alcohol intake has been linked to irregular and rapid heartbeats (atrial fibrillation) and congestive heart failure,” says Dr. Wayhs.
Maintain your normal exercise routine. “Don’t place your healthy habits on the back burner,” he says.
If you don’t have time for your usual workouts, try a shorter one.
Oh and, of course, stop smoking. But you knew that already.
“This is a great opportunity to come up with mindful strategies on how to avoid the overindulgence of those oh-so-good but oh-so-unhealthy foods. While it is important to enjoy ourselves and our families, it doesn’t have to mean we throw away all of our good habits. One of the best strategies to prepare for the holiday feast is to get moving before your big meal. While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast — such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk — so you won’t be starving when you arrive at the gathering. Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories. There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients.
Use fat-free chicken broth to baste the turkey and make gravy.
Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
Reduce oil and butter wherever you can.
Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.
Try to resist the temptation to go back for second helpings. Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert.
Slowly savor and eat slowly on one plateful and no refills to have a nice healthy desert.
Remember, Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends.”
Texas Southern University (https://hr.tsu.edu/tips-for-having-a-healthy-thanksgiving/)
“No need to feel guilty after Thanksgiving dinner!
“Traditional Thanksgiving meals can be loaded with unwanted fat and calories, but with the right choices and preparation methods, the traditional Thanksgiving meal can be transformed into a healthier, flavorful and nutrition-packed meal,” says Alison Manger-Weikel, Director of System Clinical Nutrition for Riverside. “For example, turkey is a great source of protein, vitamins and minerals. Sweet potatoes contain fiber and antioxidants that fight disease. Cranberries have antioxidant properties that may reduce risk for heart disease and pumpkin is packed with potassium which may help to regulate blood pressure and aid in overall body function.”
The key is to prepare these nutritious foods — and make them taste good — without adding lots of butter, cream and salt. Read on to learn seven ways to make your Thanksgiving menu healthier.
1. Keep your turkey tasty yet low-fat
Yes, the turkey maybe the star of the show. But instead of a whole turkey, consider cooking a turkey breast. The breast contains white meat, which is lower in fat and calories than the dark meat in the thighs and legs.
According to the U.S. Department of Agriculture (USDA), a three-ounce serving of roasted turkey breast will provide you about 160 calories and 6 grams of fat. Compare that with a serving of dark meat, which contains 190 calories and 10 grams of fat.
Whether you cook a whole turkey or just a breast, try these tips:
Roast your turkey in its own juices. Don’t deep fry.
Avoid turkeys labeled “self-basting.” (Manufacturers inject most self-basting birds with a solution of salt, liquid and fat.)
Instead of rubbing butter on the outside of your turkey or underneath the skin, spray it with cooking oil and season lightly with salt and pepper.
To add flavor, create a rub with light olive oil and fresh herbs, such as tarragon, sage, thyme, rosemary and oregano.
To help keep whole turkeys moist, stuff the inside with oranges, lemons, limes or grapefruit.
Roast your turkey on a bed of vegetables with reduced-fat, low-sodium broth to add moisture and even more flavor.
When it’s time to eat, remove the skin. The skin contains saturated (unhealthy) fat.
2. When making gravy, skip the flour
Instead, top your turkey with a clear, thin gravy made with reduced-fat chicken broth or turkey stock.
3. Boost the nutrition in your stuffing
Replace white bread cubes with 100% whole wheat, whole grain bread. Add mushrooms, carrots, celery, peppers, apples or cranberries. For extra nutrition, mix in chopped pumpkin seeds and nuts. If you love sausage stuffing, use lower-fat sausage and control your portion size.
“Placing the bread stuffing inside the turkey can absorb extra fat and provide a perfect environment for growing harmful bacteria if it does not fully reach an internal temperature of 165 degrees F,” says Alison. “Heating the interior of the stuffing to this temperature can leave the turkey over-cooked and dry. It is best to cook the bread stuffing in a covered casserole and moistenwith broth as needed for serving.”
4. Enjoy colorful cranberries — with no added sugar
While canned cranberry sauce is convenient, you can make your own version with fresh cranberries. Cook the berries in a saucepan with water. Add natural sweetness with a teaspoon or two of honey, a splash of orange juice and frozen blueberries.
5. Fill half your plate with fresh, roasted vegetables
Try sweet potatoes, squash, carrots, Brussels sprouts, and cauliflower as healthy sides. To bring out the natural flavors, drizzle with olive oil, add a pinch of salt and roast them in the oven.
6. Skip the creamy casseroles — or lighten them up
Instead of mashed potatoes, consider mashed cauliflower prepared with parmesan cheese, minced garlic and fat-free Greek yogurt.
If your guests love the traditional green bean casserole, the American Heart Association suggests making a healthier version using low-fat sour cream and low-fat mushroom soup. Skip the fried onions, and top with fresh onion slices instead. Or, create a creamy flavor using Swiss cheese and this recipe from the American Diabetes Association.
7. For dessert, enjoy a slice of pumpkin pie — without the crust
If you eliminate the crust from your favorite holiday pie, you’ll save lots of fat and calories. Just pour the pumpkin mixture into your regular pie pan, or individual custard cups, and bake. Try the same trick with chocolate, pecan and fruit pies, too. If you must have a crust, enjoy only one layer — on the bottom or top.
Enjoy your Thanksgiving feast without guilt
When you lighten up your recipes, there’s no need to feel guilty after your Thanksgiving meal. Just watch your portion sizes, eat slowly and enjoy every bite.”
