Tips for a Healthy Thanksgiving Feast

Tips for a Healthy Thanksgiving Feast!!

The best part about Thanksgiving is all the food you get to eat, well other than football! But what if you are trying to eat healthy? Hard right? Well here are some great tips for you to keep in mind for Thursday!

If you are a guest at Thanksgiving:

  • Don’t go to the Thanksgiving dinner hungry: we often eat faster and more when we are hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.
  • Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.
  • Turkey – go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. Save your appetite for the side dishes and desserts.
  • Side Dishes – watch your portion size: go for smaller portions. This way you can sample all the different foods. Moderation is always the key.
  • Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.
  • Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated.

If you are the honorable chef of a Thanksgiving dinner:

  • Substitute high fat ingredients with lower-fat or fat-free ingredients. Learn about the5 easy steps to recipe substitutions, see table below.
  • Leftover Turkey? Instead of turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables.
  • Experiment with new recipes: There are a ton of recipes on Google and a numerous delicious yet healthy low-fat contemporary Thanksgiving recipes are easily found. Experiment!

Healthy Thanksgiving Recipe Substitution Tips

Recipe calls for…
Substitution
1 whole egg 2 egg whites
sour cream low fat plain yogurt or low fat sour cream
milk skim or 1% milk
ice cream frozen yogurt
heavy cream (not for whipping) 1:1 ratio of flour whisked into non fat milk (e.g. 1 cup of flour + 1 cup of non fat milk)
whipped cream chilled evaporated skim milk or other low fat whipped products such as Nutriwhip
cheese low-fat cheese (please note: non-fat cheese does not melt well if use in cooking or baking)
butter light butter
cream of mushroom fat-free cream of mushroom

 

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