Thanksgiving Dinner Can Be Nutritious!

Thanksgiving marks the beginning of a holiday season where eating is central to the festivities. Yes, Thanksgiving dinner is all about family, friends, and feasting, but it doesn't have to 'weigh' you down. Instead of focusing on what foods you need to avoid this Thanksgiving, focus on what you need to eat. There is actually nutritious food hidden within our traditional Thanksgiving dinner. Remember though, you still have to watch portions and avoid adding extra butter, brown sugar, ice cream, and marshmallows!

Sweet Potatoes: This common Thanksgiving side dish provides beta-carotene, potassium, dietary fiber, and vitamin C. Try to enjoy this vegetable year round. Check out this link for 10 ways to enjoy sweet potatoes: http://www.fruitsandveggiesmorematters.org/?page_id=2721

Pumpkins: This favorite holiday fruit is often used for a dessert pie. The bright orange color of pumpkin is a giveaway that it's loaded with an important antioxidant, beta-carotene. Pumpkins are fat free, cholesterol free, and sodium free. They are also a good source of vitamin C, and an excellent source of vitamin A. Check out this link for a pumpkin smoothie recipe for Thanksgiving morning: http://www.eatbetteramerica.com/recipes/special-occasions/thanksgiving/pumpkin-smoothies-cooking-for-2.aspx

Green Beans: These colorful, crunchy bright green vegetables, often referred to as string beans, bring dietary fiber to the Thanksgiving table. Green beans are low in calories and packed with vitamin C, vitamin K, beta-carotene, potassium, folate, and iron. Choose fresh, well colored beans that snap easily when bent. Try this healthier version of a green bean casserole: http://www.eatingwell.com/recipes/green_bean_casserole.html

Cranberries: This antioxidant-rich fruit is packed with vitamin C and dietary fiber. Cranberries are actually cousins to blueberries. Research has shown that they may help reduce the risk of urinary tract infections. Check out this enticing and healthified version of basic cranberry sauce: http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1673016

Apples: This crisp fruit provides a great amount of dietary fiber. One large apple provides about 5 grams of dietary fiber. Aim to consume about 25-35 grams of dietary fiber per day to help lower your risk for cancer, diabetes, and heart disease. Check out this tasty apple dessert recipe: http://www.mayoclinic.com/health/healthy-recipes/NU00299

Skinless Turkey Breast: This traditional Thanksgiving meat provides very little fat, selenium, and B vitamins. A 3-ounce serving of skinless white meat contains 25 grams of protein, barely 3 grams of fat, and less than 1 gram of saturated fat. Dark meat has more saturated fat than white meat, and eating the skin adds a hefty wallop of these bad fats. Check out this link for a tender and healthy turkey dish: http://www.eatbetteramerica.com/recipes/special-occasions/thanksgiving/thyme-roasted-turkey-breast.aspx

Pecans: Pecans are nutrient dense--they contain dietary fiber, vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc. Pecans are actually the only native American tree nut. Try this recipe for a yummy side dish with pecans: http://www.eatbetteramerica.com/recipes/special-occasions/thanksgiving/quinoa-with-apricots-and-pecans.aspx

Chestnuts: These beloved holiday nuts have a high water content and very little oil, thus making them virtually fat free. Nutritionally, they are similar to brown rice and have been described as a grain that grows on a tree. Chestnuts are the only nuts containing vitamin C. Try roasting some chestnuts after your Thanksgiving dinner.

Always remember to keep your "attitude of gratitude"! Have a happy and healthy Thanksgiving!!

"Thanksgiving, after all, is a word of action". ~W.J. Cameron

"Gratitude consists of being more aware of what you have, than what you don’t." –Unknown

"God gave you a gift of 86,400 seconds today. Have you used one to say "thank you?" ~William A. Ward