Make Your Thanksgiving Healthier Without Sacrificing Taste
JUDY GOFFI MS, RD, CDE, LD
 Judy Goffi MS, RD, CDE, LD |
It is amazing to me how many of my clients throw up the white flag over the holidays and even get downright stressed at the thought of what this time of year will do to their weight goals.
In some way, this is understandable. The traditional Thanksgiving meal, from turkey to cranberry sauce to pumpkin pie with whipped cream has about 3000 calories! However, knowing a few strategies and adding just a little planning can help lower the calories for your big meal.
Before Dinner:
- First and foremost, start the day with a small meal of lower calorie choices. DO NOT SKIP MEALS on a day like Thanksgiving. Skipping often results in overeating.
- For the pre-meal dipping crowd, use fat-free sour cream or yogurt as the base of the dip. Yogurt increases nutrition while decreasing fat. Dip veggie sticks or baked pita squares.
During Dinner:
- Reduce calories by choosing white meat turkey. You'll save about 70 calories in every three ounces.
- Choose fat free canned gravy or make your own from fat free meat drippings to save more calories. Thicken gravy with corn starch and choose evaporated skim milk for more flavor and fewer calories.
- To save more calories from carbohydrates, choose stuffing or a potato, but not both.
- For the turkey stuffing, moisten bread crumbs with fat-free broth and bake the stuffing outside of the turkey to keep calories down and keep the stuffing safe from bacteria. If you plan on adding drippings to the stuffing, run an ice cube over the top of the drippings and the fat will cling to the cube. A paper towel also works to decrease fat.
- For salads, use green leaf or romaine lettuce and a mix of chopped fresh vegetables to help keep nutritional balance. Use fat-free salad dressings.
- Try an apple salad, stewed apples, or even orange segments mixed with greens to increase fiber and low-fat choices. Don't forget cranberries. The relish they make can further increase the nutritional value of the meal.
Dessert:
- Stick with pumpkin or sweet potato pies as they have more nutrition and are easier to make lean.
- Skip the crust and eat the filling of the pumpkin pie to save more calories.
- Use evaporated skim milk and egg whites during baking as other ways to drop calories.
- To drop even more calories, prepare pumpkin custard without the shell. Opt for a fat-free topping or again, try whipping with evaporated skim milk.
After Dinner:
This is a great time to get some general movement. Use 20 to 30 minutes to take a family walk for instance. This is not a power walk, but simply a way to facilitate digestion and absorption of the foot you've just eaten.
Above all, have a safe and happy Thanksgiving!
