Thank Your Body - 5 Healthy Thanksgiving Hacks
Thanksgiving is fast-approaching and it's time to start planning the big meal! If you're like me, the thought of a juicy, savory turkey and a warm, buttery biscuit brings tears of joy to your mouth. It's no secret that these Thanksgiving staples aren't the nutritional equivalent of a salad, but that doesn't mean you can't achieve a great balance of nutrients and flavor without sacrifice.
Give thanks to your body this year with all of your Thanksgiving favorites! Stick with the classics if you prefer, or try some of these simple hacks to enhance the natural nutritional quality of your meal.
1. Come to the light side.
Turkey is undoubtedly at the center of every omnivore's table on Thanksgiving, and for good reasons! This hearty bird is packed with B-Vitamins and essential amino acids for muscle growth and even mood improvement. However, light meat has slightly more protein and less saturated fat and calories than its dark counterpart. This year, try to hack off a few more pieces of light meat onto your plate. Your body will thank you!
2. Roasted, not mashed.
What is Thanksgiving without potatoes? Mashed potatoes and gravy may be a mouth-watering combination, but this higher-fat option certainly isn't the only way to enjoy a potato on Thanksgiving.
If you're set on the classics, try substituting Greek yogurt for sour cream and extra virgin olive oil for butter to reduce the saturated-fat content.
Otherwise, try roasting red, purple, and gold baby potatoes with garlic, rosemary, and olive oil for more fiber and healthy fat! Add in some carrots and Brussels sprouts for a boost of Vitamins A, C, and K.
Fun Fact: 1 medium red potato has more than double the potassium of 1 medium banana!
3. Choose the right stuff[ing
My personal favorite. For an extra kick of fiber, iron, and B-Vitamins, replace the white bread with whole-grain options like wheat, rye, or Ezekiel breads. These slow-burning carbs help prevent spikes in blood sugar and may reduce your risk of heart disease.
Don't forget the mixin's! Stick with classics like celery, onion, and chopped apples, or take a more adventurous route with this recipe for Whole Grain Stuffing with Pecans and Currants.
4. Get saucy (without the added sugar!)
Don't forget the cranberry sauce! Cranberries are loaded with antioxidants. Unfortunately, those cans of cranberry sauce from the supermarket are also loaded with sugar, often in the form of high-fructose corn syrup.
Now, don't get me wrong. Carbs are NOT bad! They are the brain's primary source of fuel. Instead of skipping out on sugar, try adding natural, whole-food sources to your diet instead.
Instead of plopping a cold, can-shaped hunk of cranberry sauce on your plate this year, experiment by making your own with natural sweeteners like unsweetened applesauce and agave syrup! Try this recipe by Kara Lydon, RD, LDN, RYT.
5. Don't ditch dessert.
Thanksgiving is just not the same without a warm, delicious, pumpkin-y dessert. If you're sick of the pie or looking for a more nutrient-packed way to satisfy your cravings this year, you're in luck! Pumpkin is extremely versatile. It can be baked into breads, muffins, puddings, and even oatmeal (Thanksgiving brunch, anyone?) Switch things up with this recipe for Pumpkin Spice Chia Seed Pudding for a low-calorie, high-fiber fix or this Whole Wheat Pumpkin Chocolate Chip Zucchini Bread for a satisfying dose of healthy carbs.
Most importantly, don't forget to enjoy your classic traditions. Thanksgiving comes once a year, so indulge, enjoy, and give thanks.
References:
1.Sroufe D. Whole Grain Stuffing with Pecans and Currants. Forks Over Knives. https://www.forksoverknives.com/recipes/whole-grain-stuffing-pecans-currants/#gs.hnm978. Published November 14, 2012. Accessed November 19, 2019.
2.Naturally Sweetened Cranberry Sauce: The Foodie Dietitian. Kara Lydon. https://karalydon.com/recipes/naturally-sweetened-cranberry-sauce/. Published October 21, 2019. Accessed November 19, 2019.
3.Wagner S. Pumpkin Spice Chia Seed Pudding. Stephanie Lee Nutrition. https://stephanieleenutrition.com/pumpkin-spice-chia-seed-pudding/?fbclid=IwAR2udR9CB2BX5YLEp7QTO8KqDOKiURMZB7-hIiGnDwndYyoW5qYTNLCfBfY. Published April 24, 2019. Accessed November 19, 2019.
4.https://karalydon.com/recipes/whole-wheat-pumpkin-chocolate-chip-zucchini-bread/?fbclid=IwAR3rpnWM8f3DpSgH9oBIiZnjPUknwYWfDXJhJgqtKA5MqJCaHA3LmQ1fjLI
