Thanksgiving nutrition: enjoying holiday favorites while staying on track with your health goals

What comes to mind when you think about Thanksgiving? Some people think about getting together with family and friends. Others think about the food!

This Thanksgiving, enjoy the offerings of the season and see how fall foods can keep you focused on your health goals.

First, some nutrition basics. Our brains prefer to use carbohydrates for energy. Carbohydrates can be found in vegetables, fruits and whole grains. These foods also contain fiber, which has a variety of health benefits. Protein is needed for growth and maintenance of cells and tissues, and healthy fats can help reduce heart disease risk. Vitamins and minerals don’t provide energy (calories), but they are needed in many of the body’s metabolic reactions.

Foods typically found at a Thanksgiving meal can provide all these nutrients. Below are some familiar Thanksgiving options and suggestions for how to increase intakes of nutrients that are usually low, such as fiber and vitamins/minerals.

When filling your plate, remember MyPlate recommends that half of your plate should be fruits and vegetables (slightly more vegetables than fruit). The other half of the plate should contain lean protein and whole grains. Enjoy desserts with added sugars in moderation.

Appetizers – Deviled eggs (protein), raw vegetables and hummus dip (fiber, vitamins/minerals), cheese and whole grain crackers (protein, fiber)

Turkey – (protein)

Dressing – (carbohydrates)- Make with whole grain bread to increase fiber; add some nuts (healthy fats, fiber, vitamins/minerals) and/or dried fruit (fiber, vitamins)

Mashed potatoes (carbohydrates, vitamins/minerals) – Instead of sour cream, boost creaminess with plain low-fat Greek yogurt (protein)

Sweet potatoes (fiber, vitamins/minerals) – Top with nuts to increase fiber and healthy fats

Green bean casserole – Trade for roasted vegetables with olive oil, like broccoli, cauliflower, brussels sprouts or carrots (healthy fats, fiber, vitamins/minerals)

Mac and cheese (carbohydrates, protein) – Use whole wheat pasta to increase fiber

Roll/bread (carbohydrates) – Use whole wheat to increase fiber

Desserts – Fruit salad (fiber, vitamins/minerals), apple crisp (carbohydrates, fiber, vitamins/minerals), pecan pie (protein, healthy fats, fiber), pumpkin pie (fiber, vitamins/minerals)

Beverages – Use water or sparkling water flavored with a splash of 100% fruit juice or garnished with fruit (vitamins/minerals)

So, whatever your health goals (high protein, high fiber, plant-based), making small changes and having a variety of foods on your Thanksgiving plate can help you stay on track.

By Claire Edgemon, senior registered dietitian in the Michael E. DeBakey Department of Surgery