5 Tips For A Healthier Thanksgiving
Feel full and feel good with a few simple food swaps on Turkey Day.
We think of Thanksgiving as a time for stuffing—and stuffing yourself. But the dinner-centered holiday can be fun and still nutritious, leaving you feeling good—and good about yourself. You can make good choices if you’re dining out at one of Bergen’s restaurants, or you might try a different recipe or dish that has fewer calories or less sugar.
Angela Langner, a registered dietitian at Ridgewood-based Nutrition Center of Bergen County, offers tips for a feast that is satisfying and reasonably healthy too:
Start off light. Begin with a healthy appetizer that’ll satisfy guests, but won’t fill their bellies. For instance, skip the heavy cream for butternut squash soup and use lighter coconut milk or Greek yogurt instead. “Roast the butternut squash to enhance its natural sweetness without needing extra sugar,” says Langner, “and add a sprinkle of pumpkin seeds for crunch and healthy fats.”
Try quinoa. Replacing Grandma’s classic stuffing may sound unthinkable, but there are more healthful ways to enjoy this traditional Thanksgiving dish. Most recipes include plenty of white bread, which contains sugar and white flour that can quickly raise blood sugar. Try swapping out the bread for quinoa with vegetables such as carrots, celery and onions. “Quinoa is high in fiber and protein, making it a nutritious choice,” says our dietitian. It also has a lower glycemic index rating, so it won’t cause a large increase in blood-sugar levels. “Add dried cranberries and nuts for a traditional flavor with added texture,” Langner adds.
Pinch-hit for potatoes. Old-fashioned mashed potatoes are loaded with carbs and can be unhealthy when combined with excessive amounts of butter and rich gravy. For a healthful version, Langner suggests “replacing half (or all) of the potatoes with steamed cauliflower to cut down on carbs while maintaining the creamy texture.” For a richer flavor, add garlic and a little olive oil or low-fat milk. “You also can add a bit of Parmesan cheese for extra depth while keeping calories low,” she says.
Meat up. Turkey is already a lean protein, but you can cut more fat and calories by roasting the bird instead of deep-frying it. “Choose a lean bird and skip butter basting, opting for olive oil or an herb rub,” Langner says. “This will cut down on saturated fat, which is linked to raising LDL [low-density lipoprotein, or ‘bad’] cholesterol levels.” Even better, try cooking and serving turkey breasts, which contain less fat and have more protein than dark meat. For those who enjoy a honey-baked ham, a roasted pork tenderloin with a few spices is juicy and contains less fat than other pork cuts. The leftovers are just as good too!
Pack on the parfait—not pounds. While apple and pecan pies are delicious, most buttery crusts and sweet fillings are loaded with carbs and calories. Langner’s sweet swap: “Instead of a heavy pumpkin pie, make a lighter pumpkin parfait using pumpkin puree mixed with Greek yogurt, a drizzle of maple syrup and cinnamon. Layer with granola or crushed nuts.”
Preparing a big feast for Thanksgiving? Show us your holiday spread and tag us in your photos @bergenmagnj.
