Thanksgiving dinner is a meal most people look forward to all year, but if you’re trying to eat healthier, you’ll find that some choices on the table will give you more nutritional bang for your buck than others.

Many traditional Thanksgiving foods start with healthy ingredients, including turkey, sweet potatoes, vegetables, cranberries and pumpkin. It’s often what gets added to these foods, such as butter, cream and sugar, that makes them less nutritious. But by choosing foods that are naturally good for you and making a few changes to your favorite dishes, you can enjoy Thanksgiving dinner while still eating healthy.

Here are some traditional holiday foods that are good for you, too:

• Turkey – Turkey is one of the healthiest foods on the Thanksgiving table. It’s an excellent source of protein and provides nutrients such as B vitamins, iron, zinc and selenium. White and dark meat are both good choices, and removing the skin cuts down on saturated fat.
• Sweet Potatoes – Sweet potatoes provide fiber, potassium and vitamins A and C, but their nutritional benefits can get overshadowed when they’re smothered in butter, brown sugar or marshmallows. To let their natural sweetness shine, roast them with a little olive oil and cinnamon or mash them with a splash of milk and just enough butter to add flavor.
• Vegetables – Green beans, Brussels sprouts, carrots, squash and leafy greens add color and plenty of nutrients to your meal. Vegetables provide fiber along with vitamins, minerals and plant compounds that support good health. Roast vegetables with olive oil or steam them instead of serving them in heavy cream sauces or casseroles. Top green beans with toasted almonds for some crunch.
• Cranberries – Cranberries are naturally nutritious, but cranberry sauce typically contains a lot of added sugar. It’s easy to make your own using less sugar and by adding fresh orange, apples or cinnamon for more flavor. Using whole cranberries also provides fiber you won’t get from the strained cranberry jelly you get in a can.
• Stuffing – A few changes can give stuffing a nutritional boost. Start with whole-grain bread for more fiber. Add plenty of celery, onions, mushrooms or other vegetables. Chopped nuts add crunch along with healthy fats.
• Pumpkin – Pumpkin is rich in vitamin A and provides fiber. Once it’s mixed into a pie with sugar and cream, however, it becomes more of a treat. Enjoy a small slice of pumpkin pie or look for other ways to put pumpkin on the menu, such as in soup or roasted dishes.

There’s no need to count every calorie or pass up Grandma’s famous stuffing at your holiday meal, even when you’re trying to eat healthier. Simply start with some turkey and plenty of vegetables and take small portions of richer sides. A little goes a long way when you eat slowly and enjoy the flavors, textures and aromas that make this holiday so special.

Copyright 2024-2025 © Baldwin Publishing, Inc.. Health eCooks^® Heart Healthy Recipes^® is a registered trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.