Which Thanksgiving Foods are the Healthiest?

How to eat healthier on Thanksgiving

Thanksgiving is a time for gratitude, connection, and, of course, food. While the feast may often be viewed as a delightful overload of salt, sugar, and fat, it’s essential to approach this holiday with a mindset of balance and self-love. Eating healthier doesn’t mean sacrificing flavor or enjoyment; it’s about nourishing your body and embracing the diversity of dishes that can fit within a joyful celebration. This Thanksgiving, consider incorporating nutrient-dense options that not only satisfy your taste buds but also make you feel good. After all, every body is unique, and nurturing yourself with wholesome foods is a beautiful way to honor your health. Here are some nutritious yet traditional foods you can savor this Turkey Day:

1. Turkey

Three ounces of white meat contain just 115 calories and are an excellent source of protein—one serving boasts 26 grams. Additionally, turkey is rich in iron, zinc, and B vitamins. For a healthier option, enjoy the white meat without the skin and be mindful of gravy portions.

2. Kale salad

Start your Thanksgiving meal with a vibrant kale salad. This nutrient powerhouse offers a satisfying crunch with fiber, protein, vitamins, and minerals. With only 150 calories and a tablespoon of dressing adding 6 grams of fat, it’s a fresh way to kick off your meal.

3. Roasted green beans

Green beans are a low-calorie vegetable abundant in fiber and essential nutrients like vitamins A and C. One cup has just 65 calories and 5 grams of fat. Skip the calorie-laden casseroles and enjoy them roasted for a lighter option.

4. Mashed potatoes

Mashed potatoes can be part of a healthy Thanksgiving feast when made thoughtfully. Traditional recipes might have around 237 calories and 9 grams of fat per serving, but by swapping in non-fat milk and cauliflower for half of the potatoes, you can trim the calories and fat while boosting fiber.

5. Roasted Brussels sprouts

Enjoying a half-cup serving of Brussels sprouts gives you 136 calories and 7 grams of fat, along with a plethora of vitamins A, C, and K. Their satisfying flavor makes them a delicious and nutritious addition to your plate.

6. Sweet potatoes

One medium sweet potato contains only 112 calories but packs a punch with vitamins A and C, plus beneficial phytochemicals like beta-carotene. These naturally sweet tubers are a perfect side dish that nourishes both body and spirit.

7. Wild rice

Often a stuffing star, wild rice has a nutty flavor and chewy texture, containing 160 calories per cup. With fewer carbs and more protein than brown rice, it makes a wholesome base for your Thanksgiving spread.

8. Roasted carrots

One cup of roasted carrots has around 60 calories and is a fantastic source of vitamin A. Cooking enhances the levels of beneficial compounds like beta-carotene, making them a tasty and nutritious choice.

9. Corn on the cob

Corn is a nutritious option high in fiber and rich in B vitamins, zinc, magnesium, copper, iron, and manganese. A boiled or grilled ear of corn contains approximately 155 calories, providing a delightful crunch to your meal.

10. Baked acorn squash

This lovely fall vegetable is rich in vitamin C, potassium, and magnesium, along with fiber and carotenoid antioxidants. A cup of cooked acorn squash has only about 115 calories, making it a great choice for a nutritious side.

What about Thanksgiving desserts?

When it comes to desserts, opt for classics like pumpkin pie or apple crisp. A serving of pumpkin pie has a reasonable 323 calories and 13 grams of fat, while apple crisp offers only 228 calories and 5 grams of fat per half-cup serving. If you’re feeling adventurous, consider skipping the pecan pie, which can pack a hefty 500 calories and 27 grams of fat per slice.

References

1. “The 7 Healthiest Foods on Your Thanksgiving Menu,” Eating Well, n.d.
2. “The Healthiest (and Least Healthy) Thanksgiving Foods,” Glamour, November 23, 2016.