Thanksgiving:  A Time for Friends, Family, and Food!

Article by Amy Bragagnini, MS, RD, CSO
Posted on November 13, 2007

Homemade Thanksgiving meals are filled with comfort foods…casseroles, candied yams, pumpkin pies, turkey, and stuffing. Unfortunately, most people “stuff” themselves full on this day. The typical Thanksgiving meal can have up to 2,100 calories, 138 grams of fat, and 2,800 mg of sodium—this is more than what is recommended for most people in one day!

Dietitians encourage people to make this Thanksgiving a happy and healthy time. As you make out your shopping list for this anticipated holiday meal, look for ingredients that not only taste good but also are good for you. Pack your cart with many fresh fruits and vegetables; apples, cranberries and pears combine nicely for a fresh salad and vegetables like carrots, green beans, winter squash go perfectly as side dishes. Also choose whole grain bread and brown rice to increase the healthy fiber content of the meal. Here are a few more tips to help make this meal heart healthy:

*Use egg substitute in place of whole eggs in recipes

*Top casseroles with almonds or walnuts instead of fried onion rings

*For dips and sauces use fat free sour cream and non-fat yogurt

*Use low sodium, fat-free chicken broth in your mashed potatoes

*Check healthy cookbooks and cooking magazines for delicious holiday recipes

*Choose brightly colored fruits and vegetables for their phytochemical potential: cranberries (flavonoids), sweet potatoes (carotenoids), grapes or blueberries (anthocyanidins), and broccoli (dithiolthiones).

To enjoy your meal, eat slowly and savor each bite as to not overindulge. Engage in mealtime conversation and turn off the TV…football can wait until after the meal is complete! After the meal, get the entire family involved in a game of catch or go for a nice long walk. Good physical activity habits can teach children that exercise is important and can also help bring the family closer together during this special holiday time of year.