Thanksgiving is a holiday known for its bountiful feasts full of hearty, savory dishes. However, many traditional Thanksgiving favorites are high in calories, saturated fat, and sodium. With some simple substitutions and additions, you can enjoy all your holiday favorites while still eating healthy.
Quick Answers
Here are some quick answers to common questions about eating healthy on Thanksgiving:
- Turkey, vegetables, fruits, and whole grains are the healthiest Thanksgiving foods.
- Avoid high-fat gravy, cheese dishes, fried foods, and sweet desserts.
- Load up on salad, roasted veggies, fresh fruit, and whole wheat rolls.
- Choose white meat turkey and remove the skin before eating.
- Substitute olive oil, broth, or fruit sauces for heavy gravies and cream.
Choosing the Healthiest Main Dishes
The centerpiece of most Thanksgiving meals is, of course, the turkey. Turkey can be a lean and healthy option, as long as you choose the right cuts.
Turkey
Opt for white meat from the breast over dark meat from the legs and thighs. White meat has fewer calories and less saturated fat. Be sure to remove the skin before eating, since turkey skin is loaded with saturated fat. Here is a nutritional comparison of 3 ounces of turkey meat with and without skin:
| Turkey Meat (3 oz) | Calories | Fat (g) | Saturated Fat (g) |
|---|---|---|---|
| With Skin | 221 | 15 | 4.5 |
| Without Skin | 157 | 4 | 1 |
As an added bonus, turkey contains high quality protein to keep you full along with nutrients like niacin, selenium, choline, vitamins B6 and B12.
Vegetarian Main Dishes
For vegetarian and vegan guests, roast a whole cauliflower or make a vegetarian casserole. Cauliflower is low in calories and carbs and provides fiber, vitamins C and K, cancer-fighting compounds, and other nutrients. Casseroles like lentil shepherd’s pie are hearty and comforting.
Fish and Seafood
Seafood like salmon, cod, or shrimp can be amazing alternatives to turkey. Salmon is loaded with healthy fats like omega-3s and is a good source of potassium, selenium, B vitamins, and antioxidants. Shellfish like shrimp, clams, and scallops are high in protein while being low in calories.
Choosing Healthy Thanksgiving Sides
While the turkey may steal the show as the main event, the side dishes are an integral part of the Thanksgiving meal. Unfortunately, typical options like mashed potatoes, stuffing, and mac and cheese are carb- and calorie-bombs. With some simple substitutions, though, you can enjoy healthier alternatives.
Vegetables
Focus your plate around classic roasted vegetables like Brussels sprouts, carrots, squash, sweet potatoes, turnips, parsnips, and beets. Up the nutrition by leaving the skin on potatoes and keeping carrots and sweet potatoes in large cuts instead of pureeing.
Another easy option is green beans. Choose fresh or frozen beans instead of high-sodium canned varieties. Instead of loading them with fried onions, breadcrumbs, and heavy creams, season them simply with olive oil, garlic, salt, and pepper.
Bread and Rolls
Pass up on the buttery croissants and biscuits and choose whole grain rolls and bread instead. Whole wheat or multigrain options provide more fiber, vitamins, and minerals compared to white, bleached flour.
For example, here is the nutrition comparison in 1 roll or slice:
| Bread/Roll Type | Calories | Fiber (g) | Protein (g) |
|---|---|---|---|
| White roll | 76 | 1 | 2 |
| Whole wheat roll | 81 | 2 | 3 |
| White bread | 69 | 1 | 2 |
| Whole wheat bread | 75 | 3 | 4 |
Desserts
Bring some healthier dessert options like fresh fruit, baked apples, poached pears, or pumpkin custard. For sweets, choose ones made with whole ingredients like oats, nuts, spices, and natural sweeteners. Portion sizes are key as well. Keep slices small and savor just a taste of a couple different items.
Healthy Drinks
Cocktails, soda, and eggnog tend to be calorie bombs you’re better off avoiding. Water is always the healthiest choice. For more flavor, try sparkling water, light cranberry or pomegranate juice spritzers, or herbal iced tea.
If you choose to drink alcohol, limit intake to 1 drink for women and 2 drinks for men. Options like dry wines, light beers, and vodka or gin with club soda are lower in calories than sugary mixed drinks. Also be sure to alternate each alcoholic beverage with water.
Healthy Cooking Methods
How you prepare your Thanksgiving dishes can make a big difference in their nutrition profiles. Here are some healthy cooking methods to use:
- Roasting – Cooking vegetables, meat, poultry, and fish in the oven with minimal added fat.
- Baking – Cooking fish, chicken, vegetables, and fruit surrounded by hot, dry air in the oven.
- Simmering – Cooking foods in small amounts of hot liquid like broth, wine, or lemon juice.
- Broiling – Cooking foods under direct, intense heat in the oven.
- Grilling – Cooking meats, seafood, and vegetables over hot coals or an open flame.
- Poaching – Simmering foods in liquid kept just below boiling point.
- Steaming – Cooking foods over boiling water so they cook in the resulting steam.
Some less healthy cooking methods to avoid include:
- Pan frying in oil or butter
- Battering and deep frying
- Smothering foods in heavy sauces or gravies
- Topping dishes with high-fat cheeses
Healthy Thanksgiving Tips
Here are some final tips for enjoying Thanksgiving while still eating healthy:
- Eat a light, protein-rich snack before the meal so you don’t arrive famished.
- Use smaller plates to prevent oversized portions.
- Fill half your plate with vegetables to crowd out unhealthy options.
- Limit yourself to just one small scoop of starchy sides and rich desserts.
- Take a walk before and after your Thanksgiving meal to get in some exercise.
- Practice mindful eating and savor each bite while giving thanks.
- Keep the focus more on quality time with loved ones than food.
Sample Healthy Thanksgiving Menu
Here is an example of how to create a delicious, nutritious Thanksgiving meal:
Main Dishes
- Roasted turkey breast without skin
- Baked salmon fillets
- Vegetarian lentil shepherd’s pie
Sides
- Roasted Brussels sprouts with balsamic glaze
- Maple-glazed carrots
- Wild rice pilaf
- Roasted sweet potatoes
- Green salad with vinaigrette
- Cranberry sauce
- Whole wheat rolls
Desserts
- Pumpkin custard
- Poached pears
- Apple tart
- Pecan rice pudding
Drinks
- Sparkling cranberry juice cocktail
- Iced tea
- Water with lemon
Conclusion
With some simple substitutions and food prep tips, you can enjoy the full Thanksgiving feast while still maintaining a healthy diet. Focus on lean proteins, roasted vegetables, fresh fruit, and whole grains. Use cooking methods like roasting, baking, and broiling to prepare dishes with minimal added fat, salt, and sugar. Sip on water and limit your alcohol intake. Most importantly, cherish the holiday for reasons beyond the food and enjoy time spent with loved ones.