Five Tips for A Healthier Thanksgiving
by Rachel Bucci, Your Health (Gannett News), November 2008
If your idea of a healthy Thanksgiving is steering clear of the deep-fried turkey, read on. Rebecca Tryon, Certified Nutritional Counselor at Wellspring Medical Center in Woodburn, Oregon shares her top tips for making this Thanksgiving a healthy one.
Give Yourself Permission to Celebrate. Tryon says it’s not Thanksgiving Day that is the problem, it’s what happens leading up to and after. “Acknowledge that you may eat more. And it’s ok. No one likes to feel they are missing Aunt Bettie’s special pie. So have a slice. But before and after, eat a diet based around vegetables and whole grains,” she says.
Cook The Right Amount. It’s easy to prepare two or three times what’s necessary, but better planning means fewer leftovers and less temptation. If you want to cook more, focus on vegetables and lean meats, not extra pies. “Make a big salad with a special holiday dressing. Add some caramelized onions and walnuts. Make it appealing and healthy,” she says.
Bake Smarter. You can safely cut up to 50% of the sugar in most recipes. Better yet, use unrefined sweeteners such as sucanat or agave syrup, which lend a rich flavor and complement seasonal spices. Similarly, use whole grains such as wheat, spelt, rye or oat flour. “Mix them together for a multi-grain effect. Your baked goods will have more fiber, texture and flavor,” says Tryon.
Cook From Scratch. For a flavorful and nutritious holiday meal, focus on fresh ingredients. “Use fresh green beans and herbs. Or sweet potatoes, mashed with just a little butter. Make some special whole grain rolls. Instead of opening a can, go for quality and nutrition with fresh cranberry sauce,” says Tryon.
Focus On The Deeper Meaning Of The Holiday. Tryon says it’s easy to loose sight of the reason we gather in the first place. She suggests asking guests, at the beginning of the meal, to share something they are grateful for. “This helps build holiday traditions around something other than just the food,” she says.
by Rachel Bucci, Your Health (Gannett News), November 2008
If your idea of a healthy Thanksgiving is steering clear of the deep-fried turkey, read on. Rebecca Tryon, Certified Nutritional Counselor at Wellspring Medical Center in Woodburn, Oregon shares her top tips for making this Thanksgiving a healthy one.
Give Yourself Permission to Celebrate. Tryon says it’s not Thanksgiving Day that is the problem, it’s what happens leading up to and after. “Acknowledge that you may eat more. And it’s ok. No one likes to feel they are missing Aunt Bettie’s special pie. So have a slice. But before and after, eat a diet based around vegetables and whole grains,” she says.
Cook The Right Amount. It’s easy to prepare two or three times what’s necessary, but better planning means fewer leftovers and less temptation. If you want to cook more, focus on vegetables and lean meats, not extra pies. “Make a big salad with a special holiday dressing. Add some caramelized onions and walnuts. Make it appealing and healthy,” she says.
Bake Smarter. You can safely cut up to 50% of the sugar in most recipes. Better yet, use unrefined sweeteners such as sucanat or agave syrup, which lend a rich flavor and complement seasonal spices. Similarly, use whole grains such as wheat, spelt, rye or oat flour. “Mix them together for a multi-grain effect. Your baked goods will have more fiber, texture and flavor,” says Tryon.
Cook From Scratch. For a flavorful and nutritious holiday meal, focus on fresh ingredients. “Use fresh green beans and herbs. Or sweet potatoes, mashed with just a little butter. Make some special whole grain rolls. Instead of opening a can, go for quality and nutrition with fresh cranberry sauce,” says Tryon.
Focus On The Deeper Meaning Of The Holiday. Tryon says it’s easy to loose sight of the reason we gather in the first place. She suggests asking guests, at the beginning of the meal, to share something they are grateful for. “This helps build holiday traditions around something other than just the food,” she says.