November is the month for the Thanksgiving holiday. On this special day, we cook and gather around with loved ones and feast on all the delicious food prepared by our family. However, have you asked yourself whether the food items we are feasting on are prepared with nutrition in mind? Are we eating all the recommended daily portions and servings of food, or are we consuming more than what we need for the day?
During holidays like these, we are most likely consuming a lot more food than what we need, so that is why it is important to use healthy cooking practices to make sure that we are not consuming too many excess calories. There are many alternatives to make meals healthier, whether it is by substituting ingredients, buying non-fat products, or changing the methods of preparation.
The following tips may help to prevent some of the holiday guilt and weight gain.
1. On Thanksgiving Day, we usually cook the traditional turkey with stuffing, make green bean casseroles, mashed potatoes, and pies. Let’s start with homemade stuffing, instead of using boxed stuffing mixes, use toasted whole wheat bread, cube them, and then moisten it with low sodium, fat free chicken broth. Mix in cut up apples and fresh cranberries for added flavor. Wild rice makes a delicious colorful side dish.
2. In your pumpkin pie recipe, use evaporated non-fat milk or fat free half and half, egg substitutes, and one crust. But remember, piecrusts can be high in calories and fat, so, instead of a pie, consider preparing a pumpkin pudding or a fruit crisp.
3. For food toppings use non-fat whipped cream, not-fat yogurt, reduced fat cream cheese, or non-fat sour cream. Top casseroles with almonds instead of fried onion rings, or add a variety of herbs and spices for a zesty taste.
These simple changes can make a big difference in the calories and nutrient contents of the foods served. Along with these alternatives, practice moderation, balance, and variety, which are important aspects to think about. However, eat only what you want and watch those portion sizes.
Now we can enjoy a healthier Thanksgiving meal, savoring each bite while enjoying the company around the dinner table, without any guilt. If you have more questions or would like free nutrition counseling call 537-3452, or email nutritr@csusb.edu and put down nutrition counseling in the subject line.
