Set a Healthy Holiday Table Feeling like you want to skim some fat off your own thighs instead of the turkeys? Surprise! There are actually a lot of holiday foods that, if you prepare them in a healthful way and watch your portions, reap countless nutritional benefits and can even help you lose weight. Turkey Turkey is a dynamite healthy protein source -- unless its deep fried and slathered with gravy, a serving of turkey provides almost half of the recommended daily allowance of folic acid and is a good source of vitamin B, zinc, and potassium. These nutrients have been found to keep blood cholesterol down, protect against cancer and heart disease, and boost the immune system (not bad for an old bird). A normal portion size is usually 3 to 4 ounces -- and if you stick to white meat and peel the skin off, youll literally save hundreds of calories at the Thanksgiving table. Fortunately, turkey is one of those dieters dream foods that will fill you up when you eat just a little. Sweet Potatoes Sweet potatoes are among the healthiest vegetables around -- so long as they dont get doused with butter, marshmallows, or some other high-calorie holiday sabotage. If roasted -- which keeps the flavor very intense without adding fat -- sweet potatoes burst with fiber, vitamin A, potassium, and phytochemicals, which stave off aging, cancer, and arthritis. Plus, theyre very filling, so you dont have to overload your plate with them. Cranberries As millions of us reach for pretty-in-pink cranberry sauce to garnish our turkey and stuffing, few realize were getting much more than a sweet-tasting accoutrement, cranberries are loaded with disease-fighting antioxidants and their fiber content helps to lower bad cholesterol levels. However, because these beautiful berries are naturally low in sugar, many recipes call for large doses of added sweetener. Steer clear of all that sugar and, instead, try adding a sugar substitute like Splenda to keep this side dish healthy. Stuffing Talk about a healthy food in need of a name change. This fluffy side is often regarded as one of the most fattening (and, well, stomach-stuffing) holiday dishes, but with only a few minor adjustments it can actually be a healthy standout. Pack it with nuts, dried fruits, carrots, and celery, and youll benefit from fiber and a range of vitamins. Also, and this is crucial: Use low sodium chicken broth instead of butter to keep the dish moist and low in fat. Pumpkin If its not Thanksgiving without a slice of pumpkin pie, weve got good news for you. This veggie is packed with heart-healthy fiber and vitamin A. Plus, because pumpkin is very moist, you dont have to add lots of unhealthy ingredients to make it taste flavorful yet still be low-fat (sub in skim and egg substitutes to make any recipe healthier). A guaranteed way to avoid accidentally gorging on a high-fat dessert? Bring your own pie, so you know whats in it.
Posted on: Tue, 05 Nov 2013 18:08:58 +0000
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