By Alana Gold, Registered Dietitian 

Thanksgiving is here—a time where we give thanks for all the good in our lives and hope for a healthy and happy future.  Ironically, at the same time we’re wishing for a healthy future, we’re also filling ourselves with a high fat Thanksgiving meal of stuffing, potatoes and pumpkin pie!  This holiday, be thankful for your health both now and for the future by eating nutritious and delicious variations of your favorite Thanksgiving Day foods. 

Healthy Thanksgiving Day Tips:

1. Cook the turkey the lowfat way:  Turkey is naturally low in fat and calories and is loaded with important vitamins and iron.  To keep this main course lowfat, follow these tips:

• Don’t stuff the turkey with the dressing, as it absorbs much of the fat.  Instead, cook the dressing in a glass baking dish in the oven. 
• Roast the turkey on a rack so that the fat drips away from it.
• Use a fat separator for the roasting pan juices and skim off all fat before making the gravy. 
• For more information on how to cook a turkey, see Turkey Basics.

2. Keep the cranberries:  Cranberries are a part of the traditional Thanksgiving dinner and it’s a good thing too, as they’re great for your health!  Cranberries are a low calorie fruit that is an excellent source of vitamin C and dietary fiber, and are low in sodium, fat and cholesterol.  Cranberries are also loaded with disease-fighting compounds called antioxidants.  Cranberries can be used for sauces, gels, and relishes, or added to favorite dishes such as potatoes or desserts.  Click here for a cranberry sauce recipe.
 
3. Pass the “healthy” potatoes:  Sweet potatoes are loaded with healthful nutrients and taste sweet on their own without additional glazes and calories!  You can serve baked sweet potatoes whole or slice them up in a baking dish with apples.  Here is a sweet potato with apples recipe.  If you can’t live without the good ole mashed potatoes, prepare them the healthier way.  Forget about the butter and mash potatoes with chicken broth and canned, evaporated skimmed milk.
 
4. Healthier pumpkin pie:  Pumpkin pie is a favorite holiday dessert.  Pumpkins are actually loaded with many vitamins, minerals and antioxidants, especially beta-carotene, vitamin C and potassium.  Research shows that bright colourful fruits and vegetables such as pumpkin can help promote heart health, vision health, a healthy immune system and lower your risk of some cancers.

Some tips for a healthier pumpkin pie this holiday season are:

• Make pumpkin pies with canned evaporated skim milk.
• Use half the amount of sugar than the recipe actually calls for.
• Use light or fat free whipped topping.
• Eat the filling of the pie and leave the high fat crust.
• Click here for a healthier pumpkin pie recipe.

Other healthy Thanksgiving Day tips:

• Downsize your portions. You can enjoy the variety of foods offered this Thanksgiving Day dinner but do so in small amounts. Remember, portion size is key to healthy eating and weight control.

• Try balancing your plate.   Eating in the 40:30:30 ratio can be done during a holiday meal.  Include complex carbohydrates, such as sweet potatoes or other vegetables, on half of your plate, a lean protein source, such as turkey, on a quarter of your plate, and essential fats, such as the oils used in cooking or nuts topped on desserts, will make up the other quarter of the plate.

• Keep moving. Although the holidays may be a busy time, it’s important to not skip your exercise routine. Remember, if you burn the calories you consume, your weight should stay the same. Try going for a walk before and/or after the meal.

• Slow down when you eat. It takes 20 minutes from the time you eat until your brain gets the signal that you are full. Eat slowly, put your fork down between bites and take a moment after you eat to sit back and relax. Once those 20 minutes are up, you likely won’t need that second helping.

Have a happy Thanksgiving and stay healthy using Truestar’s nutrition, exercise, supplement, sleep and attitude plans.

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