Make A Thanksgiving Plan to Be Healthy

Thanksgiving is the fourth Thursday in November, every year. This 2021 holiday is one that will create many “do you remember when?” anecdotes. The goal this year is to be thankful for the good, and mindful of safe/best practices for good health.

That includes following and practicing the recommended protocols from state and local public health departments to keep folks healthy and virus-free. In addition to this focus on practices of washing hands, social distancing and masking up, you also want to make wise food choices to help in maintaining a healthy lifestyle.

It is fairly easy for the savvy host or hostess to set out a spread of foods that have less sugar, salt and a few fewer carbohydrates and starches. Pre-planning is key to making sure your table includes healthier options of traditional dishes.

These are not flavor-killing changes, just versions that are better for you. One of the first things on the to-do list is to confirm the number of guests you will have at the table.

That will help you determine the size of the main dish (turkey, roast or ham) that you need. Once you’ve decided on your main dish, you’ll want sides that won’t weigh you down.

Side Dishes

Folks do love potatoes—mashed, scalloped or sweet. It is not the potato itself that gets the bad rap; it’s the additions of butter, cheese, milk, sour cream and other goodies.

If making potatoes, opt for low-fat milk or plain Greek-style yogurt in place of cream and sour cream. If sweet potatoes are on the list, cut back on the amount of butter, sugar and marshmallows.

Sweet potatoes are a real power food, but if the sweet potatoes are paired with butter, sugar, and mini-mallows, the power punch is knocked out! Include oven-roasted, grilled or steamed vegetables, baked squash and a tossed green salad.

Dressing is also in the side-dish category—it too can be more wholesome if you use a little less butter or margarine, sodium-reduced broth and whole-grain bread or brown rice, depending on the type of dressing you’re making.

You may also boost the flavor with minced garlic, smoked paprika or smoked pepper.

Main Dishes

Turkey is the star attraction on most tables; however, it can also be joined by roast beef or ham. These are protein foods without any carbohydrates. Limit servings to 3 to 4-ounce portions.

If turkey is your main-dish choice, go for roasted turkey and not deep-fried. Choose turkey breast which is lower in fat than the drumstick or thigh, and removing the skin also reduces the calories. If gravy is on the must-have list, limit it to a couple of tablespoons or half a ladle of gravy.

Dessert

Now, this may be your weakness, and it is where many folks slip up. Don’t deny yourself dessert, choose bite-size or personal portion sizes; this will trim calories and can be much easier to serve. Skip the added whipped topping, and if eggnog is in the picture, pour a juice-size glass or make the eggnog your dessert in place of cake or pie.

Beverages

Drink plenty of ambient or sparkling water. Add a slice of lemon, lime or orange to give it a touch of citrus flavor. If the beverage is an “adult” libation, avoid mixed punches or cocktails.

Go with a light beer or one or two glasses of white or red wine.

Though the holiday may look different, you can share the meal by dropping off a couple of plates to family members who are not joining you for dinner, sharing your healthwise recipes, having a virtual toast via phone or by computer with Zoom.

The goal is to share fellowship as best you can be thankful, safe and healthy.