ROME, Ga., Nov. 3, 2023 – The days leading up to Thanksgiving are often filled with trips to the grocery store, extra time in the kitchen, meal planning and general excitement for the special time with family and friends.
As you prepare for Thanksgiving, Sue Brown, MS, RD, LD, CNSC, clinical nutrition manager at Atrium Health Floyd, has some advice on cooking and eating healthier during the holiday.
Don't stuff your bird! It is difficult to control the internal temperature of the stuffing and can harbor dangerous bacteria.
Don't let food poisoning spoil your holiday fun! Be sure to have a meat thermometer on hand during your holiday meal preparation and use it to confirm all items are cooked to the proper temperature. Turkey should be cooked to 165 F.
“Keep an eye on your leftovers. Refrigerate them promptly (within an hour) and throw them out after 3 days," Brown said. “You can also freeze them for later use- they can keep for 2-6 months in your freezer."
Sharing is not always caring! Some items such as knives, cutting boards, and other utensils should not be shared. For example, when prepping raw meat and raw vegetables, each should have their own cutting board and set of cutting utensils to help avoid foodborne illnesses through cross contamination.
Brown advises clever cooks to make over classic Thanksgiving recipes using healthier ingredients or alternative cooking methods. For example, instead of a traditional green bean casserole, try roasting your green beans instead: One pound of green beans tossed with 2 teaspoons of olive oil and 1 teaspoon of “Everything Bagel" seasoning, roast at 400 degrees for 15-20 minutes.
“Consider adding a side salad with seasonal toppings like small pieces of roasted butternut squash, roasted beets, toasted pumpkin seeds and diced apple," Brown said.
Add colorful fruits and vegetables to your Thanksgiving table to increase the healthy phytochemicals. They help keep your immune system strong and build better health.
- Red in cranberries and red cabbage = anthocyanins
- Orange in sweet potatoes, carrots, butternut squash and pumpkin = carotenoids
- White in onions and garlic = allium phytochemicals
- Broccoli, collards, cauliflower and cabbage = isothiocyanates
- Skinless white meat turkey is the leanest choice, but if you prefer dark meat or the drumstick take off the skin.
Liquid calories sneak up on you – alcohol, creamy drinks like eggnog, sodas, even smoothies! These do not fill you up like solid foods do, and you may end up consuming more calories than you think.
Be mindful of alcohol intake, the recommendation for women is no more than one drink a day, men no more than two.
Do not fast in preparation for a holiday meal. You will end up binging at the meal and eating just as many – if not more – calories. Eat a good protein-filled breakfast and a light lunch before a holiday dinner.
Take a walk with the family after the meal – this will help with digestion and afternoon fatigue.