Thanksgiving brings us uninterrupted time to spend with family, express gratitude and give back. You’ve likely heard expressions of gratitude for good health, as it affords us the opportunity to do the things that bring us joy. This edition of the SFG Healthy Holidays Series will focus on Thanksgiving, providing you with creative ways to make your meal a little healthier with an ingredient swap. While the pandemic may prevent us from gathering with friends and family, it has taught us that our physical health is our most valuable asset. Use this year’s smaller gathering and non-traditional festivities as an opportunity to try something new.
AT THE STORE
Whole Grains
Swap refined grains for whole grains whenever you can. For example, choose whole grain dinner rolls.
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Look for the words “whole wheat” or “whole grain” in the first ingredient on the Ingredients List (rather than Enriched or Unbleached).
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Choose the item with the most fiber per serving.
Croutons versus Pepitas
Try purchasing pepitas, rather than croutons, as an ingredient swap to add a crunch to your salad. Pepitas, or pumpkin seeds, pack heart-healthy fat with protein, fiber, magnesium and iron.
Appetizers
Purchase fresh vegetables for your appetizer platter. If you need a dip, opt for a Greek Yogurt dip.
- Try this: Greek Yogurt Onion Dip Recipe
Try Cooking
Choose one dish you typically buy and try cooking it this year. Homemade dishes inherently have less sodium and sugar, so you’re already doing better by just making something at home. Take cranberry sauce as an example:
- Store-bought typically has 24 grams of sugar per serving and high fructose corn syrup (an ingredient you want to avoid) versus the recipe below, which has 6 grams of sugar per serving
- Try this: Cranberry Sauce Recipe
IN THE KITCHEN
A healthier Thanksgiving doesn’t mean ditching family traditions or upsetting siblings by serving steamed green beans instead of their favorite green bean casserole. However, small changes can lead to meaningful results for your health, and can be done without compromising taste, so why not try something new this year?
Add flavor with herbs and spices to minimize butter, sugar and salt. Try roasting vegetables with fresh herbs rather than sautéing with butter. Steamed vegetables with a squeeze of lemon, salt and pepper can also be a welcomed, light dish amongst heavier traditions.
- Try this: Roasted Carrots Recipe
Greek yogurt can be used instead of sour cream or to add creaminess to mashed potatoes, dips and casseroles.
- Try this: Mashed Potatoes Recipe
Most store-bought dressings contain added sugar and unnecessary sodium. Try making your own – you’ll likely find that it tastes better than anything you buy in a bottle. For vinaigrette, use olive or avocado oil as a base. To make a creamy dressing, try yogurt as a base instead of sour cream as your ingredient swap.
- Try this: Vinaigrette Recipe
Be Adventurous
If you’re feeling adventurous, try one of these recipes:
AT THE TABLE
Veggies First
Fill at least half of your plate with colorful vegetables, then add the meat and starches, such as mashed potatoes.
Drink Water
While you may enjoy your favorite fall-flavored cocktail before dinner, ensure you have a full glass of water at the dinner table. If you’re trying to minimize overindulging, savor the flavor in your food, rather than your drink, during dinner.
Slow Down
Take time to really enjoy the company of those around you. Savor each bite, get lost in conversation and pause before reaching for seconds. The best part about not overeating on Thanksgiving is the ability to enjoy leftovers for days to come!