To keep off the Thanksgiving weight, eat local, serve more veggies
Those looking for a healthier and cheaper Thanksgiving this year should think local and seasonal, a registered dietitian said. With the higher price for traditional meats like turkey, alternatives could also be a good choice.
Thanksgiving is the biggest eating day of the year, and the average American will consume 4,500 calories and 229 grams of fat, according to the Calorie Control Council. Adult women are generally recommended to get 1,800-2,400 calories a day and men 2,400 to 3,000 a day, with 20-30% from fats, according to the Dietary Guidelines for Americans, 2020-2025.
But there are a lot of ways people can sidestep overeating and potentially save money, especially this year, said Lizzie Keen, a registered dietitian at Doctors Hospital of Augusta, which does an annual preview of a healthier holiday meal for Thanksgiving.
For instance, choosing seasonal produce as a big part of the meal has a lot of advantages, she said.
"You get peak nutritional value because everything is in season," Keen said. "They are also more flavorful. You’re going to get more variety in your diet, which equals more antioxidants and more phytonutrients that you might miss out on. It can be more cost-effective, when things are in season they tend to be cheaper at the grocery store. It also gives you the opportunity to support local farmers and farmers' markets."
In season now are a lot of winter squash such as butternut, apples, beets, cauliflower and a lot of leafy greens like Swiss chard, mustard and collard greens, "which are always great at Thanksgiving," she said. Cooking them without the hamhock makes them more healthful, Keen said.
Sweet potatoes, which are included on many Thanksgiving tables already, are also in season, she said. Using healthier cooking techniques, such as avoiding frying in favor of baking or broiling, also make a difference, Keen said.
Turkeys and hams are very expensive this year so finding alternatives for them can also be a wise choice. Cornish game hens and even a roast chicken can be good substitutes for the traditional bird, Keen said. Instead of the ham, consider a pork tenderloin that can be broiled or even grilled.
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Diners can also come out ahead by taking a more healthful approach to the day as a whole, which Keen summed up as the three Ms: mindful portions, more plants and movement.
With portions, choose a smaller plate to start with and fill at least half of it with non-starchy foods, she said.
"That’s an easy way to portion control," Keen said. "So just think of everything in moderation."
Making sure that half your plate is non-starchy plants not only ensures greater nutrition but fewer calories, she said.
"Focusing in on plant foods is going to do that for you where you don’t have to resort to counting calories," Keen said. "The more plants, the better."
Working in some activity into the day will also help balance out the calorie intake, whether it is a pick-up football game or just walking around the neighborhood, she said.
"Any movement is going to be beneficial," Keen said.