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Home › Articles › Holiday: Winter › Pass the Turkey

Pass the Turkey

Tips for Eating Smart Without Overindulging on Thanksgiving

By Renee Roberson

Pages:  1  2  3  

"And remember if you cut the fat, you change the flavor," Crane says. "You may need more seasoning such as tarragon or thyme to make up for that."

According to Saks, 6 ounces of stuffing with gravy contains almost 300 calories and 15 grams of fat. Substitute a baked sweet potato for only 160 calories, less than 1 gram of fat and 5 grams of fiber. Baked sweet potato fries, couscous and brown or wild rice are other healthful alternatives to the traditional stuffing.

If you do choose to eat the gravy, don't thicken it while making it, Crane says. Use a gravy separator, which is a cup that has two levels in it so the fat naturally separates.

Vegetable Varieties and Sensible Sides
Be sure to make a large salad with different greens, lettuces and tomatoes. Serve a low-fat dressing such as oil and vinegar or vinaigrette on the side. Instead of green bean casserole, offer steamed green beans or asparagus dressed in olive oil to cut carbohydrates, fat and calories without sacrificing taste. Make macaroni and cheese with low-fat or fat-free cheese and skim milk. If your guests aren't as health-conscious as you, make one dish traditionally and a guilt-free alternative for yourself to appease everyone.

"My mom tends to cook a healthier Thanksgiving dinner," says pregnant mom Jamie Burton of Rock Hill, S.C. "That includes green beans with slivered almonds, Yukon Gold mashed potatoes with chicken broth, two kinds of stuffing and sweet potatoes. She likes recipes from Cooking Light and such. So I guess that I will have some healthy choices this year."

Sidestepping the Spread
For those attending Thanksgiving dinner at someone else's home, Saks recommends eating a small snack, such as fruit and yogurt or cottage cheese, a few hours before you go. Bringing a nutritious side item or dessert, such as a fruit salad or apple crisp, is another option. Crane suggests picking one dessert to eat instead of sampling a variety of sweets.

Saks recommends trying a little of everything, but not wasting calories on hors d'oeuvres such as cheese and crackers. Instead, focus on protein with the turkey, and fill the rest of your plate with vegetables and grains.


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