Have a healthy Thanksgiving

 Thanksgiving is usually one of those holidays where second helpings are a must. Some Thanksgiving meals can equal the amount of calories and fat we need in an entire day, or even more! Here are some ways to make your Thanksgiving feast healthier.

• Go for a walk before or a few hours after the meal. Moderate to vigorous exercise can help accelerate calorie and fat burning, and is a great way to socialize with family or friends. A walk will also help increase energy levels if you are feeling sluggish or tired.
   
• Enjoy turkey. With the skin removed, turkey has a good amount of protein and little fat or saturated fat. Dark meat has more fat than white meat. Roast or bake instead of frying.
   
• Eat sweet potatoes. Sweet potatoes are a rich source of potassium (can help lower blood pressure), vitamin A, beta carotene (both vitamin A and beta carotene help with healthy vision), vitamin C (an antioxidant, protective against diseases), and fiber (promotes a healthy digestive system and may prevent diseases). Try to limit or avoid using brown sugar, marshmallows and too much butter on this dessert. Use other seasonings such as cinnamon, ginger or orange rind for flavor.
   
• Try a different type of pumpkin dessert instead of pumpkin pie. Pumpkin has similar nutrients to sweet potatoes. Make a pumpkin custard or pumpkin pudding using ginger or cinnamon for flavor (see link for recipes below).
   
• In recipes, use evaporated skim milk instead of regular evaporated milk. This applies to many dessert recipes.
   
• Watch portion sizes. You can enjoy many different foods at Thanksgiving, but moderate portion sizes are key.
   
• Make your own cranberry sauce. Buy fresh or frozen cranberries and you will have a tastier and less sugary version than what comes in a can. Cranberries are full of antioxidants, which help protect against many different diseases.
   
• If you make bread, rolls, muffins or other similar recipes, replace all (or at least some) of the white flour with whole wheat flour for extra fiber. If you don’t bake, purchase whole wheat or whole grain rolls instead of white. Limit the amount of rolls you eat, as well as the butter you use on them.
   
• Steam vegetables and eat them plain instead of with lots of butter or creamy sauces.
   
• Contact your local Extension office to find healthy Thanksgiving recipes and plan ahead. They may be able to suggest a website or cookbook with healthy recipes.
   
• Don’t skip meals before the feast; this may make you more likely to overeat.
   
• Remember food safety — thaw the turkey correctly, cook all foods to the proper temperature, put leftovers into the refrigerator or freezer within 2 hours, and re-heat leftovers to the proper temperature. Again, your local Extension office is a great resource if you need more information.

Moderation, not deprivation, is the key to a happy and healthy Thanksgiving!

For more healthy recipes (pumpkin bars, pumpkin pie, cranberry sauce and many others), visit this website on Missouri Families.

For the online version of this article, visit the Missouri Families website.