Football and Thanksgiving dinner go hand in hand, so kick off your meal in a healthy way and “Go Veggie!” with a crudité tray. Take a timeout as well before you literally “roll” into the dinner table with bread.
Dip into that veggie “bench” instead of your typical starters as favorites such as creamy crab, spinach and artichoke before the big meal can also sideline you.
Bon Appétit Magazine says, “Loaded with mayonnaise, cream cheese and/or sour cream, these dips brings load of saturated fat, which can impact cholesterol, and they leave you with less room for the cranberry sauce and stuffing.”
Speaking of stuffing, don’t overstuff yourself, as most people’s consumption is equivalent to the bread from more than two sandwiches, and according to The Daily Meal, is 350 calories for one cup.
In fact, According to MensHealth.com, “Stuffing is nothing more than a pile of croutons moistened with fat and loaded with sodium. Double this number if it was cooked inside the bird. A fresh green bean casserole with sautéed onions is a much healthier alternative just make sure you ditch the cream of mushroom soup.”
My advice? “Can” the casserole and think green bean almandine instead. The traditional way with cream of mushroom soup and onion rings will set you back 230 calories, according to DailyMeal.com.
One of my personal favorite side dish alternatives is the above-mentioned with fresh green beans, a little olive oil, garlic and some slivered almonds.
You also want to think before you gobble, gobble up a serving of both dark and white turkey with gravy. According to EatingWell.com, “Every 3-ounce portion of white turkey pieces rounds out at 115 calories and seven grams of fat versus dark meat's 160 calories and four extra grams of fat.”
You’ll acquire some additional penalties if you choose to deep-fry your bird. According to Examiner.com, you can add at least an additional two grams of fat if you deep-fry your turkey and eat the skin. You could even add more fat intake than that.
“However, if the temperature of the cooking oil falls to 340 degrees or less, more oil seeps into the turkey meat, making it even fattier!”
Instead go for the lean white meat and according to Bon Appetit Magazine, “Save nearly 100 calories and 13 grams of fat by choosing white meat from the breast and skipping the skin.”
According to the DailyMeal.com, “Mashed Potatoes with Whole Milk and Butter is 237 calories per 1 cup.” If you must mash go for a lower calorie cauliflower mash instead of white potatoes.
Don’t candy your sweet potatoes with brown sugar and marshmallows. Instead, mash again for this potassium rich food, mixing your sweet potato with some unsweetened almond or coconut milk instead of butter.
So swap out your lineup of main dishes for healthier alternatives and go half-time with calories. You’ll achieve your goal instead of touching down on the couch too tired in the fourth quarter.
Sources:
“ Top 10 Least Healthy Thanksgiving Dishes - Bonappetit.com.” Bon Appétit Magazine. Web 25 November 2013.
http://www.bonappetit.com/trends/article/top-10-least-healthy-thanksgiving-dishes
“How Many Calories are on Your Thanksgiving Plate – TheDailyMeal.com.” The Daily Meal. Web 25 November 2013.
http://www.thedailymeal.com/how-many-calories-are-your-thanksgiving-plate/112013
“Deep Fried Turkey Not Good For Your Health – Examiner.com.” Examiner. Web 25 November 2013.
http://www.examiner.com/article/deep-fried-turkey-not-good-for-your-health-several-ways
“Top Swaps For Thanksgiving- MensHealth.com.” Mens Health Magazine. Web 25 November 2013.
http://eatthis.menshealth.com/slide/stuffing-12-cup?slideshow=185759#sharetagsfocus
“Best and Worst Thanksgiving Foods – EatingWell.com.” Eating Well Magazine. Web 25 November 2013.
http://www.eatingwell.com/healthy_cooking/healthy_cooking_101_basics_and_techniques/best_worst_thanksgiving_foods?page=2
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist and Publicist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans, recipes and lifestyle advice are available globally on her website www.happiwoman.com. She resides in the Phoenix, AZ area with her husband and son, where she runs her fitness and publicity business, Fitness Answer, LLC.
Reviewed November 25, 2013
by Michele Blacksberg RN
Edited by Jody Smith