Feast Consciously

It’s time again for Thanksgiving, the wonderful day that kicks off an entire month of feasting with family and friends. “Holidays are that one time of the year to indulge,” says Sara Bernstein, a registered dietitian at Woodwinds Hospital. And indulging is OK as long as we do so carefully—holidays are also the most common time of the year to gain weight.

“Go online and check the calories before Thanksgiving so you know what you’re eating,” says Keri Tonia, a registered dietitian at Life Time Fitness. “You can still enjoy [the holiday], just make sure you’re aware [of what you’re eating].”

Help regulate your metabolism, maintain energy, and prevent overeating at dinner by eating breakfast. “Don’t fast before the big Thanksgiving meal,” Bernstein warns. “Otherwise, your body will go into store/save mode.” This means that when you eat dinner, your body will try to save as many of those calories as it can.

With so many good foods to choose from, make sure you’re balancing your diet. Split your plate into fourths. One fourth should be protein—turkey, for example. One fourth is reserved for your roll or other starchy carbohydrates, and the other half of your plate should have a variety of vegetable dishes, such as carrots, green beans, and salad.

To help you make the best choices for your plate, we’ve compiled information on the most popular Thanksgiving foods. We’ll tell you what’s healthy about the item, what’s not so healthy, an alternative to make it better for you and a correct portion size.

And, remember to get some exercise on Turkey Day, too. Go for a thirty-minute walk or organize a football game with the family.

Food: Turkey

Why It’s Healthy: “Turkey is one of the healthiest things about the Thanksgiving meal,” Bernstein says. It’s a good, lean source of protein; a serving size contains about two grams of saturated fat, compared to a steak with twelve grams. Both the white and dark are good choices and are packed with with iron.
The Downside: To the cholesterol-conscious, be careful. “The skin is the source of the saturated fat,” Bernstein says. Fried turkeys, specifically the skin, are also high in fat and calories. Roasted turkey is the better choice.
Alternative: Turkey is one of the best items on the table, but avoid the skin. Vegetarians, try a tofu turkey; a quick Google search will turn up more than a dozen recipes.
Portion Size: 3 oz. cooked, or approximately the size of a deck of cards

Food: Stuffing

Why It’s Healthy: Some stuffing recipes call for nuts, which are a good source of heart-healthy monounsaturated fats.
The Downside: Unfortunately, stuffing is not very rich in whole grains, vitamins, or minerals. Processed stuffing is even worse; a ½ cup serving contains approximately 1,000 mg of sodium.
Alternative: “Our body does best with foods what are whole and natural,” Tonia says. She recommends making homemade stuffing with whole wheat bread, celery, onions, peppers, nuts, and dried cranberries. “Adding vegetables will boost nutritional content,” she says.
Portion Size: 1/2 cup, or approximately the size of your fist

Food: Mashed Potatoes and Gravy

Why It’s Healthy: Potatoes, especially the skin, are packed with vitamins A and C as well as potassium and fiber.
The Downside: “The bad thing is usually what people put on them,” Tonia says. Making mashed potatoes with heavy cream and lots of butter will lessen the health factor as will overloading on gravy.
Alternative: Leave the skins on your potatoes to up the nutrient count. Use skim milk instead of heavy cream, and drop the butter to half the amount. Or, Bernstein recommends a cauliflower mash: puree the cauliflower with chicken broth and fresh herbs.
Portion Size: 1/4 to 1/2 cup, or no bigger than your fist

Food: Green Bean Casserole

Why It’s Healthy: “Green beans are a good source of vitamins A and K and fiber,” Bernstein says.
The Downside: Mixing the healthy green beans with cream of mushroom soup and topping with friend onions to make this casserole adds a lot of saturated fat and calories to an otherwise-healthy veggie.
Alternative: Don’t eat the fried onions on top. Or, to create a healthy alternative, sauté fresh green beans with olive oil, and throw in some seasonings and slivered almonds.
Portion size: 1/2 cup, or the size of your fist

Food: Corn Casserole

Why It’s Healthy: Corn is a veggie packed with vitamins. “Corn has natural plant sterol and stanols, which lower cholesterol,” Bernstein says.
The Downside: Corn by itself is healthy, but “there’s so much more butter and fat added to it that it takes away from the nutritional value,” Tonia says. “You’re consuming more butter and cream than nutrients.”
Alternative: Serve corn by itself instead of in casserole form. Modify the recipe to create a lower-fat dish, or limit your serving to a very small size.
Portion Size: No more than 1/2 cup, or the size of your fist. Since there are so many starches to choose from in the Thanksgiving spread, Bernstein recommends dropping the portion size down to ¼ cup.

Food: Sweet Potatoes/Yams

Why It’s Healthy: Sweet potatoes are complex carbohydrates and are packed with betacarotene, vitamin A, fiber, and potassium.
The Downside: If made into a sweet potato casserole, those vitamins get covered up with lots of butter, brown sugar, and marshmallows, which add calories. “It tastes good, but there’s no nutritional value,” Tonia says.
Alternative: Skip the candied sweet potatoes and go for a fresh, baked sweet potato. If you need a little more flavor, limit toppings to no more than ¼ cup brown sugar and 1 tablespoon of butter.
Portion Size: A small, 3 oz. potato, or half of a large potato. Approximately the size of your fist

Food: Breads and Rolls

Why It’s Healthy: If your Thanksgiving dinner rolls are made with whole grains, they’re a good source of carbohydrates and fiber.
The Downside: Usually, rolls are made with white flour, which doesn’t contain many vitamins or nutrients. “Skip them unless it’s your Grandma’s famous recipe,” Bernstein says. “There are too many other special things on this day.”
Alternative: Choose a small roll or even half a roll. If you’re preparing the rolls, make them with whole-wheat flour instead of white flour.
Portion Size: 2 oz. roll

Food: Cranberry Sauce

Why It’s Healthy: Cranberries are rich in antioxidants, vitamin C, and fiber.
The Downside: “Fresh cranberries are great, but the sauce has extra sugar in it,” Bernstein says. “Once the berries are processed, they lose much of the nutrients.”
Alternative: Make your own sauce from real cranberries; then, you can control the sugar content.
Portion Size: 1/8 cup, or a heaping soup spoonful

Food: Pumpkin Pie

Why It’s Healthy: Of all the Thanksgiving pies, Bernstein says pumpkin pie is your best choice, even over apple pie. “Pumpkin is a good source of antioxidants,” she says. It’s also a source of vitamin A, potassium, and fiber.
The Downside: The pie still has some fat, but topping the pie with whipped cream will add even more. And, any crust will have a little saturated fat, Bernstein says.
Alternative: Top your slice with a dollop of light whipped cream instead. Or, try a soy pumpkin pie with extra-firm tofu instead of eggs. “It works out great, and it tastes the same,” Bernstein says.
Portion Size: 1/16 of a pie; you’ll still be getting a taste without overdoing it.