Traditional Thanksgiving meals have a tendency to be sugar, fat and calorie-laden. It does not have to be like that, however. By properly planning your holiday meal and preparing a healthy shopping list, you can prepare a healthier holiday meal that is nutritious and delicious.
Cranberries
Buy fresh cranberries and make your own cranberry sauce. According to Nutritiondata.com, cranberries are nutritional powerhouses. They contain large amounts of antioxidants, including Vitamin C, E and K. Known to promote urinary-tract health and fight infections, cranberries have been used for centuries for medical purposes, according to the Mayo Clinic. In addition to being low in calories, cranberries are good sources of fiber. Cranberries can also be frozen for future use. When preparing baked products, simply remove the frozen fruit and add them to the batter. You can also snack on dried cranberries, or make some cranberry punch.
Sweet Potatoes
According to the Mayo Clinic, sweet potatoes are one of the "10 Great Health Foods for Eating Well." These nutritious vegetables are rich in beta carotene, an antioxidant. This antioxidant is converted to vitamin A once ingested. It can help reduce the risk of developing some cancers and slow the aging process. Sweet potatoes are also fat-free and low in calories, with only 54 calories per small potato. This vegetable is also a good source of vitamins B-6, C and E; fiber; potassium; and folate. Steam up some sweet potatoes and mash them with butter and spices for Thanksgiving.
If you do not want to buy and cook fresh sweet potatoes, purchase the canned version. Make certain that the canned version is not coated in sweet syrup, which is high in sugar and calories.
Broccoli
For your vegetable side dish, choose broccoli. Along with sweet potatoes, broccoli is considered one of the "10 great health foods for eating well" by the Mayo Clinic. This vegetable is rich in vitamins C and A, which help protect your body's cells from damage. Broccoli is also rich in potassium, folate, fiber, calcium and phytonutrients. According to the Mayo Clinic, phytonutrients are "a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers."
Salad Greens
Add dark, leafy-green vegetables to your shopping list for a healthy Thanksgiving salad. The greens provide a number of nutritional benefits, according to the USDA. Included in this category are spinach, collards, salad greens and mustard greens. According to the Mayo Clinic, these vegetables provide a variety of antioxidants such as vitamins A and C, which can protect you against colds and other immune system deficiencies. Consider making a spinach salad, as spinach is low in calories and rich in calcium, iron and magnesium.
Whole-Grain Foods
Rather than purchasing white dinner rolls made with refined flour for Thanksgiving, put whole-grain bread products on your shopping list. According to the American Heart Association, whole grains provide soluble fiber which helps keep your digestive tract healthy while protecting your cardiovascular system. Instead of buying boxed stuffing mix, make your own stuffing with whole-grain breads. Put whole grain flour on your Thanksgiving shopping list and bake your own rolls, pie crusts and baked goods.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- Nutrition Data
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