This Thanksgiving, rather than concentrating on cautionary advice to curb the calories and trim the fat from a dinner with all the trimmings, let’s focus on the fabulous health-promoting nutrients found in holiday foods. Sure, the portions are often more than generous on Thanksgiving, but so are the health benefits inherent in traditional dishes from roast turkey to pumpkin pie.
As history tells us, the first Thanksgiving, when the Pilgrims and their Native American neighbors set the table in Massachusetts, was a meal to celebrate and share the bounty of the harvest after a time of famine and hunger. Today, gathering around the holiday table is still an occasion to count our blessings and give thanks.
While Thanksgiving dinner menus are often varied, here’s a lineup of traditional dishes and ingredients and the healthful nutrients they bring to the table.
The breakdown
Turkey: The big bird is big on nutrition benefits. A 3-ounce serving of roast turkey contains 25 grams of protein and only 128 calories and 2.5 grams of fat. White turkey meat is slightly lower in fat than the dark meat. Both are good sources of iron, zinc, phosphorus, potassium and the B vitamin riboflavin.
Stuffing: Whether you are in the corn bread camp or use wheat bread, the added celery, onion, herbs and chopped nuts in some recipes boost nutrition. Use less butter and keep moist with fat- free chicken or vegetable broth.
Sweet potatoes: A medium sweet potato provides 3 grams of dietary fiber and is a super source of beta carotene, which the body turns into vitamin A and uses to keep eyes and skin healthy. Baking sweet potatoes brings out the rich flavor of their natural sugars.
Potatoes: One medium potato provides a healthy dose of magnesium, iron, potassium, fiber, vitamin C and niacin.
Cranberries: Tiny in size but nutritionally potent, these tart berries are excellent sources of vitamin C and fiber. Cranberries also contain impressive levels of disease-fighting anti-oxidants.
Green beans: Before you cover them with cream of mushroom soup, behold the nutrition power of the string bean. Low in calories (20 calories per half-cup), they are an excellent source of vitamins C and K, manganese, beta carotene, dietary fiber, potassium, folate and iron. Vitamin K is important for maintaining strong bones.
Pumpkin pie: The pumpkin foundation is a fantastic source of fiber, beta carotene (providing 100 percent of vitamin A for the day), vitamin C, riboflavin, potassium, copper, iron and folate. Consider pumpkin pie a dessert with benefits.
Don’t get too stuffed
● Fill your plate with your personal favorites first. Don’t waste your calories on foods you can eat all year long.
● Remember, the main event should be sharing time with family and friends.
● Start a new tradition by taking a walk with family and friends after the big meal and serving dessert after the stroll. You’ll feel better and dessert will taste even better.
● Give thanks that even dietitians believe Thanksgiving is not a day to diet. You may not lose any pounds over the holidays, but if you maintain your weight you’re doing great.
For more ideas about gifts, decorating, where to eat and what to do, check out our complete Atlanta Holiday Guide.
