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Healthy substitutions to add to your Thanksgiving meal

It is not difficult to make a tasty Thanksgiving meal while having it semi-healthy. Thanksgiving meals are often high in fats, sodium and sugars.  A few substitutions here and there can help provide a healthier alternative to a Thanksgiving meal as well as give you and your guests all your favorite food items!

Let’s start with the biggest part of the meal, the turkey. Buying a turkey breast instead of the whole bird can help cut down on calories as the breast has more white meat. However, the turkey is the center piece to the whole meal. If you want the whole bird, try sticking to the white meat or if you want the dark meat, make it half the portion you normally would have. This way cuts down on some of the sodium and calories that come from the darker parts of the meat. Keep the seasoning simple with salt and pepper and use olive oil or spray oil instead of butter.

Everyone loves stuffing! Try stuffing the bird with:

  • onions
  • lemon or apples
  • thyme, rosemary, sage and other fresh herbs

Then bake the rest of the stuffing (i.e. the bread pieces, sausage and celery) in the oven. This way the stuffing doesn’t absorb the extra fats from the turkey and you can make a slightly smaller serving.

Gravy is a must a have! But instead of using the turkey drippings, use vegetable oil. This will cut down on the saturated fats and make the gravy cholesterol free. You can also look for low-fat broth based gravy or even vegetarian gravy. All these taste great and are slightly healthier options to the original gravy.

Don’t forget the mashed potatoes. Instead of using butter or cream to add to make a creamy texture to the potatoes, save the boiled water from boiling the potatoes or add chicken brother or fat-free sour cream. These substitutions can help cut down on fats and calories and still make the mashed potatoes taste great.

Now time for arguably the best part of the whole day, dessert. Pies are a huge part of the Thanksgiving. Most of the fat and sugar in pie come from the crust. Try a reduced fat graham cracker crust or go crust free. These are delicious alternatives to our traditional and loved pies.

These are just some of the substitutions that you can use in your Thanksgiving Day meal preparation. Check here for full recipes and more ideas on how to put a creative and healthy spin on your Thanksgiving Day meal.

caption-arrow  Feature photo by David McSpadden

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