When you head home for Thanksgiving break, you will find yourself surrounded by temptations. Thanksgiving only comes around once a year, so it is okay to splurge on this day. However, there are ways for you to take on this meal in a healthy fashion, while still allowing yourself to enjoy your favorite dishes.
Before the Meal
It might seem like an ingenious idea to avoid eating all day in order to maximize your stomach’s capacity. However, the smart thing to do is to actually eat breakfast. Having this meal will help control your appetite so that you do not devour everything in sight when the meal is served. Not only is overeating unhealthy, but it can cause you to feel sluggish and tired and neither of these are pleasant feelings. But, one meal to skip is appetizers. Not only can these finger foods be high in calories, but they will fill you up before the meal, taking away from the food that you actually want to eat.
Before you find yourself engulfed in the kitchen preparing food, make it a point to exercise in the morning. Exercising will help you burn off calories in order to make extra room for splurging. Check your local area for a “Turkey Trot” or another Thanksgiving Day road race to sign up for. Not only do these events support charities, but they are also a great activity to get your whole family together, which after all is what the holidays are all about. After eating, go for a leisurely walk around the neighborhood to walk off the meal and make room for dessert.
What to Choose
The array of dishes to choose from on Thanksgiving can be overwhelming; Aunt Cathy’s casserole, dad’s famous stuffing and grandma’s pecan pie. But, there are certain foods that are healthier than others, and in fact some of these healthy options might come as a surprise because they have been a staple on American tables for years. The main star of the show has to be the turkey. Turkey is a great source of protein; however it can also be a source of calories and fat. While the differences between white meat and dark meat are small, choosing white meat can save you 30 calories and 4 grams of fat in a 3 ½ ounce serving. Be sure to stay away from the wings, legs and skin, as they only add extra fat and calories.
Sweet potatoes are a great option to put on your plate. One medium sized sweet potato contains more than a day’s worth of vitamin A, 35 percent of the daily recommended value of vitamin C, as well as being a good source of fiber, potassium and the antioxidant beta-carotene, which can help play a role with cancer prevention and keeping your skin free of wrinkles. In terms of vegetables, fill your plate with bright colors, including green beans, butternut squash, turnip and beets. All of these foods can be prepared using olive oil, salt and pepper and roasting in the oven, for an easy, healthy and delicious side.
During the Meal
Keep your portions small for rich dishes like casseroles, fatty foods like stuffing and cornbread, and sugary foods like cranberry sauce. Eat your serving of turkey and vegetables first, and save those rich foods to savor for the end of the meal. Take your time eating in order to make the food last longer. Between bites, take a breather and engage in a conversation with friends and family, enjoying their company rather than mindlessly plowing through your plate. If your family has appetizers or antipasto, spread these courses out, and take a least a couple hours before eating dessert.
The Best and Worst of Pies
Pies are the quintessential Thanksgiving dessert. Some pies are healthier than others, and in one serving, a piece can set you back a hefty amount of calories, fat and sodium. The best pie to choose is traditional pumpkin pie. One slice has 316 calories, 14 grams of fat and 349 milligrams of sodium. However, pumpkin puree, the predominant ingredient, is a powerhouse, containing fiber, potassium and the antioxidant beta-carotene. Like sweet potatoes, one slice of this pie provides more than a day’s worth of vitamin A, as well as vitamin C, protein, calcium and iron. To make this pie even healthier, consider modifying your recipe with nonfat condensed milk to cut back on even more fat.
The worst pie to choose would be a slice of pecan pie, which has a whopping 503 calories, 27 grams of fat and 320 milligrams of sodium per serving. While pecans are a source of healthy fat, too many is not such a good thing and they are overpowered by the pie’s butter, corn syrup, molasses and brown sugar. Besides the filling, pie shells are problematic with trans fats and controversial additives.
Modification is Key
There is an endless number of pies and whatever your preference, there are ways to modify your favorite to make a healthier version. An easy change is to only use one side of the crust. For fruit pies, top the filling with a homemade streusel mixture to limit the number of calories and fat. Another alternative toping would be homemade whipped topping, which can be made by simply whipping heavy cream in an electric mixer on high speed. When making a fruit pie, choose to make your own fruit filling to control the amount of sugar, as one can of cherry pie filling can have 133 grams of sugar. Make fruit filling by simmering frozen cherries with one to two tablespoons of Splenda, vanilla extract and dissolved cornstarch as a thickening agent. Besides using Spelnda or a small amount of granulated sugar, use spices such as cinnamon, nutmeg and zest for added flavor.
As for topping your slice of pie, opt for whipped topping over ice cream, as it is light and less calorie-dense. Stay away from commercial products when making or topping dessert because these products are bound to contain hydrogenated oil, high fructose syrup and other artificial ingredients. Yet, no matter what pie you choose to dig into, it is best to indulge in a small piece of homemade pie over something that is low fat and made with artificial ingredients.
It is Thanksgiving after all, so make sure you satisfy your holiday cravings during your time home. Just remember, to indulge does not mean going out of control. Take on this Thanksgiving meal with a straight mind and an empty stomach, and do not forget to make the most of this holiday season, because just as important as the food, is spending time with friends and family!