Ten Tips for a Healthier Thanksgiving

Contributed by Doug Cavarocchi and the Alliance for a Healthier Generation

Thanksgiving provides the perfect opportunity to make healthier choices for your family meal. The following tips will help ensure a healthy and delicious Thanksgiving meal:

1. Start small
When it comes to Thanksgiving, the biggest concern is not just WHAT you are eating, but HOW MUCH of it you are eating. Aim to have small portions of those high-calorie foods such as casseroles and desserts while filling up on lighter fare such as vegetables and lean turkey.

2. Talk turkey
Turkey is a great source of lean protein and is healthiest if you skip the skin and go for the white meat. If you prefer the dark meat, mix and match in order to get a little extra flavor without adding too much fat.

3. Veg out
Fall veggies such as squash and green beans are great side dishes that can add color and variety to the meal without adding too many extra calories.

4. Be sweet
Sweet potatoes are a source of vitamin A, vitamin C, potassium and fiber that can make a tasty side dish or dessert. A healthy way to cook them is to cut them in half, sprinkle with orange juice and a little brown sugar, and pop them into the oven.

5. Kick the canned
Cranberries are packed with antioxidants that can help keep you healthy. Unfortunately, canned cranberry sauce is often also packed with sugar and calories you don't need. Try making your own by mashing fresh cranberries with juice from an orange and a generous splash of apple juice concentrate.

6. Pick a pumpkin
Pumpkin isn't just tasty, but it's a great choice that is high in dietary fiber, low in fat and calories, and loaded with potassium, vitamin A and vitamin C. Make pumpkin pies with canned, evaporated fat-free milk, half the amount of sugar in the recipe, a graham cracker crust and light or fat free whipped topping for a light and tasty dessert.

7. Stuff with veggies
Opt for less bread in your stuffing and add more onions, celery, vegetables or fresh fruits such as pears or apples to make a lower calorie version of the old stand by. Try using whole wheat bread to make it an even healthier option.

8. Go fruity
Baked apples or poached pears are perfect, light ways to end any autumn meal. If you're making a pie, try to use whole wheat flour in place of white flour.

9. Sacrifice fat, not flavor
Skim the fat from the juices when you're making your gravy. Use low-fat buttermilk or low-sodium chicken stock in place of cream or whole milk in dishes like mashed potatoes, whipped sweet potatoes or butternut squash. You'll achieve a creamy consistency and loads a flavor, minus the unnecessary fat and calories.

10. Steam and mash
Try sneaking in more low-calorie vegetables by mashing or pureeing steamed or boiled cauliflower with low-fat milk. It's a flavorful substitute for mashed potatoes and can help balance an otherwise potato-rich meal!
Looking for something less traditional? Turkey burgers can be a fun option if you don't have hours to roast a full turkey, not to mention prepping all the sides. Simply get some ground turkey and mix in some chopped onion, garlic, fresh herbs, and even ground oatmeal for an extra healthy boost. Grill 'em to cut down on oils, and serve up with your traditional sides!

The Alliance for a Healthier Generation works to address one of the nation's leading public health threats - childhood obesity. The goal of the Alliance is to reduce the nationwide prevalence of childhood obesity by 2015, and to empower kids nationwide to make healthy lifestyle choices. Founded in 2005 by the American Heart Association and William J. Clinton Foundation, the Alliance works to positively affect the places that can make a difference to a child's health: homes, schools, doctor's offices and communities.