Make Thanksgiving (and the Holidays) Healthier!
Did you know that the average Thanksgiving meal contains over 2000 calories? Or that the average American consumes over 4,500 calories and 229 grams of fat on Thanksgiving Day? So how can you manage to enjoy this holiday without wrecking your diet? Use the guide below to make healthier choices.
Turkey
Instead of: Turkey with skin (white and dark meat)
Try this: Turkey without skin (white and dark meat)
Why: Though turkey is a lean meat, the skin adds calories, fat, and saturated fat; removing this will save you 35 calories and 4 grams of fat per 3oz serving. Remember, white meat is leaner than dark meat - a 3oz serving of skinless, white meat turkey weighs in at 140 calories and 3.5 grams of fat.
Stuffing
Instead of: 1 cup of stuffing
Try this: decrease your portion to _ cup
Why: Downsizing your portion will cut the calories from 360 to just 180. If you're preparing the stuffing, cook the stuffing separate from the turkey - stuffing absorbs a lot of fat when baked inside the bird. Try removing the sausage and other meats to help cut down on even more calories and fat.
You can also add extra veggies such as celery, carrots, and onions help add flavor and moisture.
Sweet Potatoes
Instead of: Candied sweet potatoes
Try this: Roasted sweet potatoes
Why: Yes, sweet potatoes are nutrient powerhouses, but when they are covered in brown sugar, butter, and marshmallows, the calories and fat skyrocket - 320 calories and 9 grams of fat per cup! Try the maple roasted sweet potatoes recipe below and save 120 calories and 5 g fat per cup!
Mashed Potatoes
Instead of: Potatoes made with whole milk and butter
Try this: Potatoes made with low-sodium chicken broth, and keep the peel on the potato.
Why: the whole milk and butter add a bunch of calories and fat; using low sodium chicken broth will give the potatoes a nice punch of flavor and save you 65 calories and 6 grams of fat per cup. Keeping the peel on adds fiber to the dish.
Green Beans
Instead of: Green bean casserole
Try this: Green beans with slivered almonds
Why: the cream soup and French fried onions take this vegetable from healthy to a calorie nightmare - 160 calories and 9 grams of fat per cup. Try steaming or roasting green beans with a few heart healthy almonds and enjoy for only 105 calories per cup.
Rolls
Instead of: Buttery croissants
Try this: Whole wheat dinner roll
Why: croissant recipes often contain a lot of butter, which is full of artery clogging saturated fat. Trade them for a whole wheat roll and you will not only get more fiber, but you will save 100 calories and 8 g of fat per roll! Just be careful with your spreads - 1 tablespoon of butter has 100 calories and 11 g of fat!
Pie
Instead of: Pecan pie with a scoop of ice cream
Try this: Pumpkin pie with a dollop of whipped cream, and don't eat the crust
Why: While pecans are heart healthy, pecan pie is not! One slice will set you back between 500-600 calories - and that's without the ice cream, which can add an additional 100-200 calories. Switching to pumpkin pie can save you about 250 calories and 11 grams of fat. Just be sure to go easy on the whipped cream - those calories can add up fast. And remember, you can skip the crust on any pie and save 100 calories!
Maple Roasted Sweet Potatoes
Ingredients
- 8 cups (about 2 _ pounds) sweet potatoes, peeled and cut into 1 _-inch pieces
- 1/3 cup maple syrup
- 2 tablespoons butter, melted
- 1 tablespoons lemon juice
- teaspoon salt
- 1/8 teaspoon pepper
Directions
In a small bowl, combine syrup, butter, lemon juice, salt and pepper. Spread sweet potatoes evenly in a 9x13 glass baking dish. Pour syrup mixture over potatoes and toss to coat.
Preheat oven to 400¡F. Cover pan with aluminum foil and bake for 15 minutes. Uncover, stir and cook 45-50 minutes longer, stirring every 15 minutes, until tender and starting to brown.
Nutrition Facts Per Serving (1/2 cup): 100 calories, 2 g fat, 1 g saturated fat, 5 mg cholesterol, 120 mg sodium, 20 g carbohydrates, 2 g fiber; 1 g protein
http://www.eatingwell.com
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