Feature Articles: Food, Fitness and Holidays
Have a healthy Thanksgiving
Melissa Bess, nutrition and health education specialist, Camden County, University of Missouri Extension; edited by Jessica Kovarik, RD, LD, extension associate, University of Missouri Extension
Thanksgiving is usually one of those holidays where second helpings are a must. Some Thanksgiving meals can equal the amount of calories and fat we need in an entire day, or even more! Here are some ways to make your Thanksgiving feast healthier.
- Go for a walk before or a few hours after the meal. Moderate
to vigorous exercise can help accelerate calorie and fat burning,
and is a great way to socialize with family or friends. A walk
will also help increase energy levels if you are feeling sluggish
or tired.
- Enjoy turkey. With the skin removed, turkey has a good amount
of protein and little fat or saturated fat. Dark meat has more
fat than white meat. Roast or bake instead of frying.
- Eat sweet potatoes. Sweet potatoes are a rich source of
potassium (can help lower blood pressure), vitamin A, beta carotene
(both vitamin A and beta carotene help with healthy vision),
vitamin C (an antioxidant, protective against diseases), and
fiber (promotes a healthy digestive system and may prevent diseases).
Try to limit or avoid using brown sugar, marshmallows, and too
much butter on this dessert. Use other seasonings such as cinnamon,
ginger, or orange rind for flavor.
- Try pumpkin instead of pumpkin pie. Pumpkin has similar
nutrients to sweet potatoes. Make a pumpkin custard or pumpkin
pudding instead of pumpkin pie and use ginger or cinnamon for
flavor.
- In recipes, use evaporated skim milk instead of regular
evaporated milk. This applies to many dessert recipes.
- Watch portion sizes. You can enjoy many different foods
at Thanksgiving, but moderate portion sizes are key.
- Make your own cranberry sauce. Buy fresh or frozen cranberries
and you will have a tastier and less sugary version than what
comes in a can. Cranberries are full of antioxidants, which
help protect against many different diseases.
- If you make bread, rolls, muffins, or other similar recipes,
use some whole wheat flour to replace the white flour to get
some extra fiber. If you don’t bake, switch white rolls with
whole wheat or whole grain rolls. Limit the amount of rolls
you eat, as well as the butter you use on them.
- Steam vegetables and eat them plain instead of with lots
of butter or creamy sauces.
- Contact your local Extension office to find healthy Thanksgiving
recipes and plan ahead. They may also suggest a Web site or
cookbook with healthy recipes.
- Don’t skip meals before the feast; this may make you more
likely to overeat.
- Remember food safety – thaw the turkey correctly, cook all foods to the proper temperature, put leftovers into the refrigerator or freeze within 2 hours, and re-heat leftovers to the proper temperature. Again, your local Extension office is a great resource if you need more information.
Moderation, not deprivation, is the key to a happy and healthy Thanksgiving!
For more information, contact Melissa Bess at 573-346-2644 or bessmm@missouri.edu.
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Last update: Monday, November 23, 2009
