Food plays a big part in our Thanksgiving holiday. Even as kids we learned that Thanksgiving is a celebration of when the pilgrims and Indians sat down and broke bread together. So we continue to celebrate with food at the center of our gatherings of friends, family and those we love most.
Here’s the challenge: Today’s Thanksgiving meal is dripping in butter, sugar, fats and many other things that aren’t good for our hearts. Then we top it off with hours of sitting (or snoozing) in front of the television with football and parades to watch.
What can you do about it? We aren’t saying to give up the gravy, don’t worry about that – a healthy diet is all about balance and moderation. We’re recommending some smaller changes that can have a big impact on your holiday heart health.
Gobble the Grains
Look for ways to incorporate whole grains into your Thanksgiving meal. Simple changes like using a whole grain bread in your stuffing instead of less nutritionally dense white bread can make a difference.
Freeze Out the Frozen Bird
Do you know what’s in your turkey? If you’re buying from the frozen food aisle, you could be getting lots of extra salt in your bird. Many frozen turkeys are brined before being frozen. Therefore, instead of going for a frozen bird, try to find one that is fresh. And, regardless of whether your turkey is frozen or fresh, check the label to make sure it has not been pre-brined by looking for a statement such as, “contains 10% added solution of water and salt.”
Don’t Go Hungry
We all do it. We walk into Thanksgiving dinner so hungry we could eat the napkin rings! This year make sure you have a healthy, low-fat snack before you go and avoid overloading your plate.
Minimize to Maximize
Portion control is a challenge, especially during the holiday season. Don’t save that dessert plate for the end. Use it as a smaller plate for your meal and you’ll find yourself pleasantly full instead of feeling so stuffed you want to roll out the door.
Choose Wisely
Life is all about choices and Thanksgiving is no different. As you look at the feast before you, choose your salad and vegetables first, then move on to the meat, and finally the carb-loaded sides. If you fill your plate with the healthy stuff first, you won’t have room to overdo it on the rest.
And speaking of choices… don’t eliminate that pumpkin pie from your celebrations. Just make sure you choose a small piece and enjoy every bite of it!
It’s All About the Meat
The bird is always the star of the show at the Thanksgiving table. And while turkey, in general, can be healthier than other meats, it’s all about which part you choose, and how it’s prepared.
Stick with the white breast meat for less fat, and don’t forget to leave that skin behind. If you have the option, a smoked or roasted bird is always a healthier choice than a deep-fried one.
Walk It Off
It’s a tradition to roll from the Thanksgiving dinner table to the recliner for hours in front of the television. But not this year! Take a quick walk around the block after your meal to get your blood pumping. The game’s going to be on for a while, so you’ve got plenty of time.
Do Some Digging
If you’re the lucky one cooking Thanksgiving dinner this year, then you have full control to make lots of healthy substitutions. Look online for low-cholesterol, low-fat or other healthy recipes for your meal, and load up on veggie side dishes. Don’t know where to start? Explore our delicious and nutritious recipes!
*A health-promoting diet focuses on a variety of nutrient-dense foods, including vegetables, fruits, whole grains, lean proteins, and healthy fats from nuts and plant oils. Limit intake of both saturated fat and added sugars to less than 10% of your daily calories, and sodium to less than 2,300 mg per day. 2,000 calories a day is used for general nutrition advice, but your calorie and other nutrient needs may vary. For dietary guidance specific to you, consult a healthcare provider.
