A Dietitian’s Tips for Navigating Thanksgiving

When you’re paying attention to your health, navigating the Thanksgiving holiday can feel like a tightrope walk. While you don’t want to neglect your personal health goals, you also don’t want to miss out on delicious once-a-year dishes and drinks. How can you possibly do both?

“Staying mindful about what you are putting in your body throughout the holidays can help prevent the New Year's drive to suddenly lose weight,” says Melissa Maccoux, RDN, a registered dietitian nutritionist at Holland Hospital. “But it is important to still enjoy holiday traditions.”

Maccoux shares several tips to ensure you can enjoy a fun and balanced Thanksgiving holiday. Another great place to go for healthy life style choices is Holland Hospital Healthy Life Programs.

• Start with a healthy breakfast. “A lot of people skip breakfast when they’re going to eat a big meal later,” says Maccoux. “It's important to eat breakfast to regulate your blood sugar levels and help you avoid overeating later.”
• Stay hydrated. Drinking water all day long (and between alcoholic beverages) can help you feel your best throughout the day.
• Be mindful of appetizers and desserts. Fill up on fiber-rich foods like veggies,” suggests Maccoux. Enjoy a lighter holiday dessert by making healthy Pumpkin Cookie Dough Bites. Find the recipe below.
• Create your plate well. “Focus on putting a variety of nutrients on your plate,” says Maccoux. “Ideally, half of your plate would be fruits and vegetables and the other half would be your favorite dishes.”

Want to try a healthier spin on a classic Thanksgiving dish? Check out the recipe for Sweet Potato ‘Unstuffing below.

• Wait 20 minutes before your second plate. That is approximately the time it takes for your brain and your stomach to get on the same page so you can realize that you feel satisfied or full.
• Limit your alcohol intake. “Alcoholic beverages can add a lot of empty calories,” says Maccoux. “Be mindful of what you choose to drink and how much.” Check out a healthier holiday cocktail (or mocktail) recipe below.
• Find fun ways to be active. Go for a walk or instigate a family game of flag football!

Enjoy the holiday.

Maccoux says while you can still take steps to prioritize your health it’s important to enjoy the festivities and the time with family and friends. “Thanksgiving is just one day,” she says. “My biggest advice is to relax, enjoy the meal and move on.”

Recipes:

Sweet Potato Unstuffing

Recipe by: The Real Food Dietitians

Ingredients

• 1 sweet potato, peeled and cubed (1  1/2 to 2 cups, cut into 1/4 - 1/2 inch cubes)
• 1 1/2 cups halved or quartered Brussels sprouts
• 2 medium carrots, chopped (3/4 to 1 cup)
• 8 oz. sliced mushrooms
• 1/2 medium yellow onion, chopped
• 3 cloves garlic, minced
• 1 medium apple, cored and diced
• 2 teaspoons fresh thyme (or 1 tsp dried)
• 2 teaspoons fresh rosemary or sage (or 1 tsp dried)
• 1/2 teaspoon chili powder
• 1 teaspoon sea salt
• 2 tablespoons avocado oil or oil of choice
• 1/2 cup dried cherries or cranberries, unsweetened if possible
• 1/2 cup chopped pecans

Instructions

• Preheat oven to 375 degrees F.
• Combine all ingredients (except for dried cherries and pecans) in a 9x13 baking dish. Toss with oil. Cover with foil.
• Bake for 20 minutes. Remove foil, add the dried cherries and pecans, toss and then bake for an additional 20-25 minutes or until sweet potatoes are cooked through.
• Remove from oven and serve.

Nutrition Information

Serving size: 1/8th of recipe (3/4 cup)

Calories 144; Fat 7g; Sodium 260mg; Carbs 21g; Fiber 4g‘ Protein 3g

Pumpkin Cookie Dough Bites

Ingredients

• 1 1/2 cups old fashioned rolled oats
• 1/2 cup ground flaxseed
• 1/2 cup peanut butter
• 1/2 cup pure pumpkin puree
• 1/3 cup honey or maple syrup
• 1 teaspoon vanilla extract
• 1/2 cup dark chocolate chips

Instructions

• Place all ingredients, except chocolate chips, in the food processor and pulse until dough has formed. Stir in chocolate chips. Place in the refrigerator for 15-30 minutes.
• Form into 20 bite-sized balls of dough and place in an airtight container.

NOTE: Store in airtight container in the refrigerator up to 7 days or in the freezer up to 2 months.

Nutrition Information

Serving Size: 1 bite 

Calories 108; Sodium 20mg; Fat 6g;  Sat Fat 1g;  Carbohydrates 12g; Fiber 2g; Protein 3g

Pomegranate Spritzer

Ingredients

•  1/2 cup white wine or champagne (optional)
•  1/4 cup pomegranate juice
•  1/4 cup club soda
• 1/2 lime

Garnish with cranberries, apples and mint

Total: 1 serving. 50 calories, 12 grams carbohydrate, 0 grams fat