Follow these tips to make your Thanksgiving meal healthier:
Turkey
• Outsmart the bird. Reach for the lighter pieces of meat; they have fewer calories and less fat than the darker ones. Another way to cut calories is to take off the skin.
• Keep portions in check. A serving size of meat is 3 ounces, about the size of a deck of cards. So, be conscious of how much you put on your plate, and pass on that second helping. If you’re also having another meat, like ham or lamb, take smaller portions of each.
• Stay off the gravy train. Turkey usually comes with gravy, which can add excessfat, calories and sodium. Limit gravy to a tablespoon, and keep it off other items, like the dressing. Cranberry sauce doesn’t contain as much fat or sodium, so it’s a good substitute. Still, because cranberry can contain lots of sugar, limit
yourself to ¼ cup.
Dressing
• Call it what it is. Dressing is intended to be a complement to your meal, not an entrée. To keep calories and excess fat in check, aim for ¼ cup (or about half a scoop with a serving spoon).
• Judge it by its cover. If the dressing is filled with fatty meats like sausage and pork, looks greasy or buttery, and is made with white bread or sweet rolls, it may be best to pass. Better options would be dressings that look drier and have whole grain or cornbread, lean meat (or no meat), nuts (like almonds or walnuts), and lots of veggies and fruits (celery, grapes, cranberries, carrots, onions, etc.).
Casseroles
• What’s in it? It’s often hard to know what’s included, but casseroles are usually filled with fat, sugar or sodium (think green bean and sweet potato casserole). Your best bet is to have a spoonful of each and fill your plate with roasted or sautéed veggies and tossed salad instead.
Desserts
• Treat yourself right. The best way to enjoy a sweet without losing control is by sampling, rather than having full servings. For example, have one bite of pie, half a cookie and one small square of fudge. Find a friend or family member who will stick to the sampling rule with you.
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