Feast Consciously

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.