Honor your friends and family with healthier Thanksgiving option
Research tells us that Americans are more likely to gain weight between Thanksgiving and New Year's Day. This is when many accumulate the greatest weight gain of the year, and most do not lose the weight they gain during this time (1). In the study group, those who were already overweight or obese had the greatest weight gains. If you can avoid weight gain during the holidays, think of the possibilities for the rest of the year.
It's difficult to maintain healthy eating habits during the Thanksgiving holidays, and the additional stress of the season doesn't help. Even when we intend to resist, it's too tempting to indulge in a sprawling buffet or seasonal treats.
Unfortunately, this can have significant health consequences. And if you tend to overeat, be aware that there are short-term consequences of stuffing ourselves. Overeating during a single meal can increase your heart attach risk in the near term, according to the American Heart Association (2).
How can you turn Thanksgiving dinner into a healthier meal? The secret is often hidden in the side dishes on your table and the snacks you offer.
Increase the carotenoids
Carotenoids help to prevent and potentially reverse diseases, such as breast cancer, amyotrophic lateral sclerosis (Lou Gehrig's disease), age-related macular degeneration, and cardiovascular disease. Foods that contain these substances are dark green leafy vegetables, as well as orange, yellow and red vegetables and fruits. These phytochemicals (plant nutrients) have antioxidant and anti-inflammatory effects (3).
Prepare veggies in an appetizing way
Vegetables are often prepared in either an unappetizing way or smothered in cheese and butter, negating any benefits. Fruits are often buttered and sugared beyond recognition or used as a garnish for more decadent dishes.
Other plant-based foods, like whole grains and leafy greens, are often afterthoughts. Here are some suggestions to get you thinking about ways to shift the heavy holiday meal paradigm:
Elevate plant-based dishes. Supplement tradition by adding mouthwatering vegetable-based dishes. One of my favorites is steamed "sweet" vegetables - cauliflower, broccoli, snap peas, onions and garlic. To make it sweet, I sauté it in a splash of citrus-infused balsamic vinegar and add sliced apples. Who doesn't love poached apples? You can make this a primary dish by adding diced tofu or garbanzo beans to make it more filling without overwhelming its delicate sweetness.
Add seasonings. Why would you serve vegetables without any seasoning? In my family, we season vegetables and make sauces to drizzle over them. Personally, I'm a fan of infused vinegars. Choose your favorites to add varied flavors to different vegetables.
Our teenaged nephew, who never liked vegetables, fell in love with my wife's roasted Brussels sprouts and broccoli while on summer vacation together. He texted her afterward to ask for the recipes, which are surprisingly simple: place them on a roasting tray, add salt-free spices, and roast to your desired tenderness. Now, he makes them for himself. Resources for appealing vegetable dishes can be found at PCRM.org, mouthwateringvegan.com, and many other online resources.
Replace refined grains and starches. A study in the American Journal of Clinical Nutrition showed that replacing wheat or refined grains with whole wheat and whole grains significantly reduced central fat, or belly fat (4). The participants lost superficial fat found just below the skin, as well as visceral adipose tissue, the fat that lines organs and causes chronic diseases such as cancer.
For even better results, consider substituting riced cauliflower or mashed cauliflower for rice or potatoes. You can purchase frozen riced cauliflower in grocery stores now. Be sure to choose one that's unsalted. If you prefer mashed potatoes, here's a simple recipe for mashed cauliflower, which is delicious: https://medicalcompassmd.com/post/mashed-cauliflower-recipe-vegan.
Offer healthy snacks. Choose to lay out trays of whole grain brown rice crackers, baby carrots, cherry tomatoes and healthy dips like low-salt hummus and salsa instead of creamy dips, cheese platters and candies. Help people choose wisely.
Improve dessert options. You might include a dairy-free, sugar-free pumpkin pudding or fruit salad. Both are light and won't make you feel overstuffed.
Your overarching goal should be to increase your appealing, nutrient-dense options and decrease your empty-calorie foods. Express your gratitude for family and friends and promote their good health with a delicious, thoughtful, festive meal.
References:
(1) N Engl J Med. 2000 Mar 23;342(12):861-867. (2) www.heart.org. (3) Crit Rev Food Sci Nutr 2010;50(8):728-760. (4) Am J Clin Nutr 2010 Nov;92(5):1165-71.