As Thanksgiving approaches, many Britons with American connections or a love for the tradition are anticipating a festive feast. However, the classic holiday dinner can be a significant source of excess calories, fats, and sugars. On average, Americans consume between 2,100 and 3,000 calories during their Thanksgiving meal, often through generous helpings of rich casseroles and macaroni cheese.
Despite the indulgent nature of the celebration, health experts assure that it is entirely possible to enjoy a delicious meal with loved ones without compromising on wellbeing. Lea Obeid, a registered dietitian at Houston Methodist, emphasises, "Every food fits in your Thanksgiving meal. But there are alternative ways to prepare certain dishes, where the base of the dish doesn't change but different ingredients are used to help make the dish better for you."
Savvy Swaps for Sauces and Sides
While the turkey is the centrepiece, gravy is a crucial accompaniment for many. A standard serving of brown gravy, however, can add hundreds of milligrams of sodium to your plate, with some containing over 4,500 milligrams per cup. A simple yet effective change is to use a low-sodium broth made from reduced-fat chicken or turkey stock. For a heart-healthy alternative, consider a vegetarian chickpea gravy, which Selena Baker, a lecturer at Purdue University's Department of Nutrition Science, describes as "absolutely delicious."
For a tangy, vitamin C-packed alternative, homemade cranberry sauce is an excellent choice. Dr. Ulysses Wu of Hartford Healthcare advises, "Rather than using a can, try making it from scratch. You can experiment with your own flavours, ranging from sweet to sour to savory."
Reinventing Classic Carbohydrates
Mashed potatoes, a beloved side, are rich in fibre but can cause blood sugar spikes due to their high carbohydrate and starch content. A popular and nutritious substitute is cauliflower mash. With a nuttier flavour, cauliflower offers antioxidants and contains only 27 calories per cup compared to nearly 60 for potatoes. Top it with fat-free Greek yogurt for a protein boost or use skim milk. If you cannot part with your spuds, try a half-potato, half-cauliflower blend.
Stuffing, traditionally made with cubed white bread that can cause blood sugar fluctuations, can be made healthier by using whole wheat bread or quinoa. Meaghan Wamboldt, a personal trainer, suggests, "Try using quinoa instead of bread for a stuffing that's just as delicious, has fewer carbs, plus is high in protein and fiber." Quinoa is also rich in iron and magnesium.
Dietitian Lea Obeid recommends loading stuffing with vegetables: "I recommend a 2:1 ratio of vegetables to breading in your dressing or stuffing. So, if you're adding a cup of bread, mix in two cups of vegetables. This helps make sure you're getting plenty of veggies during your meal."
Smart Choices for Sweet Endings
Sweet potato pie, while slightly higher in calories than pumpkin pie, is a nutrient-dense option, providing 156 percent of your daily vitamin A needs and about 10 percent of your daily calcium. The key is to avoid loading it with added sugar, butter, or marshmallows. Obeid notes, "A sweet potato is called 'sweet' for a reason. Rather than coating sweet potatoes in a sugary, buttery sauce, I recommend just enjoying the natural sweetness that develops when roasting them."
By implementing these expert tips, you can create a Thanksgiving meal that is both celebratory and conscientious, allowing you to enjoy the holiday without the typical dietary guilt.
