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Pass the turkey and all the trimmings: You can have a healthy Thanksgiving!
Imagine Thanksgiving dinner. Can you see the candles, bright flowers, family and friends? Smell the roast turkey and dressing cooking in the oven, savory mashed potatoes and gravy, enticing sweet potatoes, tangy cranberries, crisp vegetables and spicy pumpkin pie. Now imagine the fat and calories. But don't give up on sensible Thanksgiving eating! With a few modifications to the recipes, you can have your favorites and have a healthy holiday meal. Americans gain an average of 6 pounds over the holiday season. And Michigan statistics show that 38 percent of African Americans and 27 percent of Caucasians are overweight to begin with. Excess weight is associated with heart disease, high blood pressure, diabetes, stroke and some cancers. Changing the way you eat is the first step to a healthier lifestyle. With slight modifications in food preparation, you can have the food you love with a much lower fat and calorie content. |
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"With a
typical 2,000 calorie-a-day diet, the average person should be
consuming about 50 to 60 grams of fat a day," says Kathy
Goldberg, M.S., R.D., culinary specialist at the University of
Michigan Health System's M-Fit Community Nutrition Program. "A
typical Thanksgiving meal would have over 100 grams of fat, but
that's easily modified with some easy, quick culinary hints."
To begin with, turkey is a low-fat food and recommended for people on healthy eating plans. The dark meat is acceptable although the white meat contains the lowest amount of fat. The skin of any poultry is loaded with fat and calories. Goldberg recommends that when cooking a turkey breast, remove the skin prior to cooking. Rub the meat with a small amount of acceptable mono-unsaturated oil, such as olive or canola. Add herbs and seasonings and wrap meat in parchment paper or place in an oven baking bag to retain moisture and texture. |
When making your stuffing, you can increase the nutritional value and enhance the flavor with a few modifications. Use whole-grain breads for texture and flavor, substitute broth for the butter to decrease the fat, and increase the amount of vegetables such as carrots, onions, celery and mushrooms in your recipe to add both fiber and flavor without adding significant calories.
Don't skip the gravy. Wonderful non-fat gravy can be made using broth, cornstarch and a little Kitchen Bouquet seasoning for coloring. Mushrooms, soy sauce and strong apple jelly give it a savory flavor. Combine the gravy with mashed potatoes that have been mashed with non-fat yogurt instead of butter and you have the perfect side dish.
Watch the appetizers and other side dishes, as they also can be loaded with fat and calories. When making a hot artichoke dip use low-fat or fat-free substitutions for traditional high fat ingredients such as cream cheese. Use this modification on dishes containing cheese or sour cream.
What about the finale to your special feast?
"Dessert is an important part of the meal and should always be enjoyed in moderation," says Goldberg. "Pumpkin and apple pies are good choices with modifications to the crust. Make crusts out of graham crackers, ginger snaps, or a whole-grain cereal. Substitute evaporated skim milk for condensed whole milk and use two egg whites in place of one whole egg in your recipes."
Here are some other hints to avoid overindulgence this holiday season: Avoid going to your holiday celebration famished; have a light breakfast and lunch prior to your holiday meal. Enjoy a small serving of your favorite food rather than avoiding it altogether and feeling restricted or deprived. Eat lightly the next day, focusing on extra fruit and vegetables.
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