Thanksgiving is a time for family, fun and…food! While a holiday that’s heavily focused on eating can be challenging for patients with a heart condition, a little sound advice and some creativity can help everyone can enjoy a memorable, tasty and healthy holiday meal. We consulted WakeMed’s team of expert dietitians to provide some guidance on how to keep this Thanksgiving heart-healthy. Here’s what we learned.
Thanksgiving Meal Staples & Their Health Benefits
Believe it or not, many elements of the traditional Thanksgiving meal start off as very healthy foods. By limiting added fat, sodium and sugar, you can serve up a truly delicious and heart-healthy feast everyone will enjoy. Here are some preparation recommendations and health benefits of Thanksgiving’s most popular foods.
Turkey
The great news is that the star of the show is a healthy lean protein. Protein helps to build and repair bones, muscles, cartilage, skin, blood and tissue and it’s an important macronutrient we need every day. By removing the skin and sticking to white meat, you’ll enjoy a healthy main course. A serving of turkey that is three ounces has just 145 calories, 25 grams of protein and 4 grams of fat.
Cranberries
Pass the homemade cranberry sauce! Making your own sauce will allow you to keep sugar low and maintain some of this tart fruit’s powerful health benefits. Whole cranberries are a great source of fiber, vitamin C and E and antioxidants. If you’re following a traditional recipe, we generally recommend using just half the amount of sugar. Adding fresh fruit such as oranges and lemon zest can help naturally sweeten or add flavor. Incorporating walnuts into your cranberry sauce can add fiber, protein and omega-3 fatty acids.
Pumpkin and Squash
Pumpkin is a winter squash that has just 49 calories and 3 grams of fiber per cup when used fresh, and even canned pumpkin is very healthy. Pumpkin is nutrient dense, and its high potassium, beta carotene, iron, folate, Vitamin A, C, and E content means it offers a multitude of health benefits. Roasted pumpkin can be incorporated into a heart-healthy side, or canned pumpkin can be used to make a variety of low-sugar, low-calorie desserts. Lastly, pumpkin seeds, also known as pepitas, are a great source of protein, fiber and antioxidants that provide heart health benefits and can decrease your risk of certain cancers. Roast them with spices for an easy snack or salad topper.
Sweet Potatoes
These superfoods are loaded with fiber, vitamins, nutrients and antioxidants. They may help lower LDL cholesterol, and as a low glycemic index food, they can help control blood sugar, too. For Thanksgiving, try eating them baked, mashed or roasted for a sweet and healthy side dish.
Green Beans
Lose the casserole and you’ve got a true green veggie that makes a perfect healthy side. Green beans are low in calories, high in soluble fiber, antioxidants, folate, iron and Vitamin K. Try sautéing or roasting green beans with herbs and a dash of olive or avocado oil. Top with sliced almonds or pumpkin seeds for extra flavor and crunch.
Top Tips for a Health Thanksgiving
Make a salad.
A salad is a great way to incorporate fresh vegetables for a healthy side that’s low in calories, carbohydrates, sugar and sodium. Use dark greens, peppers, cucumbers, tomatoes and other veggies to keep it colorful. You can also add fall fruits such as oranges, pears and apples. Top with nuts and dried cranberries for texture. Make your own dressing using olive oil, vinegar, lemon zest, herbs and spices.
Choose healthy drinks.
Limit soda, sweet tea and juice and instead, opt for flavorful water that’s been infused with lemon, lime, oranges and/or mint. Use unsweetened seltzer if you like bubbles. Limit your alcohol intake.
Limit sodium.
If you’re the cook, replace salt with flavorful herbs, spices and aromatics. Popular options for Thanksgiving include allspice, garlic, onion, rosemary and cinnamon. If you’re a guest, avoid table salt.
Choose hash instead of stuffing.
Instead of a heavy sausage stuffing that’s high in carbohydrates, sodium and fat, try serving a roasted vegetable hash featuring fall vegetables, olive oil and herbs.
Indulge in moderation.
After dinner, have some fruit and a small piece of your favorite dessert.
Move your body.
Take a brisk walk in between dinner and dessert. It takes your body 20 minutes to feel satisfied after eating, so this will give your body time to digest and reduce the risk of overeating. Plus, the movement will be good for your heart and body!
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