Your Play-by-Play on the Nutritional Values (or Lack Thereof) of Every Item on a Typical Thanksgivin
by www.SixWise.com
On Thanksgiving Day, the average American eats between 2,000
and 4,500 calories, which is a hefty meal when you consider
that most people typically consume between 1,600-2,400 calories
in an entire day.
But while you may expect to eat a few more calories on Turkey
Day, you may be surprised to know what else is lurking on
your Thanksgiving table. From the bad (chemical food additives
to dangerous trans fats) to the good (antioxidants to vitamins),
here's a run-down of what's really on your plate.
Turkey
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You may want to try an organic turkey this year; they're
humanely raised and free of antibiotics and additives.
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Turkey is the centerpiece of most Thanksgiving meals, and
a popular one at that. Benjamin Franklin wanted the turkey
to be named the national bird (instead of the eagle) and this
holiday favorite was part of Neil Armstrong and Buzz Aldrin's
first meal on the moon.
Touchdowns: Aside from being a great source of lean
protein, turkey contains two cancer-fighting nutrients, selenium
and niacin, plus B vitamins for energy.
Misses: Typical store-bought turkeys may contain antibiotics.
Organic varieties, raised humanely and without these additives,
are available in health food stores. Cooking method also makes
a difference in the health value of your turkey. While roasted
turkey is a healthy choice, deep fried turkey is less so,
especially if you eat the skin.
Stuffing
The reason for stuffing's name seems obvious; it is traditionally
stuffed inside the turkey, after all. In the Middle Ages,
though, stuffing was called "farce," from the Latin
word "farcire," which means to stuff. Later, Victorian
English replaced the term with "dressing." Traditionally,
stuffing was a mixture of vegetables, spices, nuts, spelt
and herbs, and often contained liver, brains and organ meat.
Today, stuffing is made from a bread and vegetable base with
various other ingredients added.
Touchdowns: Stuffing often contains vegetables (celery,
onions), dried fruit, nuts and herbs and spices (garlic, parsley,
sage, thyme). All of these contain vitamins and phytonutrients
that are great for health.
Misses: Stuffing is mostly white bread, which is a
refined carbohydrate that can upset your blood sugar levels.
Plus, many people add sausage, a processed meat that almost
always contains nitrites, a potential carcinogen.
Cranberry Sauce
While cranberries may have been eaten at the first Thanksgiving
back in 1621, cranberry sauce was not. Sugar was not available
at this time, nor was the notion of boiling the fruit with
it to make a sauce.
Touchdowns: Cranberries are loaded with antioxidants
and help fight cancer and protect your heart and teeth. For
more on the excellent nutrition qualities of cranberries,
and three cranberry sauce recipes, check out our past
article "The
Remarkable Antioxidant Power of Cranberries."
Misses: Cranberry sauce, the store-bought kind and
most homemade recipes, is usually high in sugar to temper
the tartness of the berries. You can try this
no-sugar-added cranberry sauce recipe for a truly healthy
and tasty alternative.
Sweet Potatoes
Sweet potatoes, one of the oldest vegetables around, have
been eaten since prehistoric times some 10,000 years ago.
They're also a mainstay at most Thanksgiving dinners.
Touchdowns: Sweet potatoes have much more nutrition
than regular potatoes, including vitamin A, vitamin C, manganese,
copper, fiber, vitamin B6, potassium and iron. They're rich
in antioxidants and anti-inflammatory nutrients, and are classified
as an anti-diabetic food because animal studies have found
they help stabilize blood sugar levels and lower insulin resistance.
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Giving thanks for friends and family is the best part
of any Thanksgiving meal.
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Misses: Plain sweet potatoes are an excellent choice,
but pile on sugar, brown sugar, marshmallow topping and maple
syrup and your ordinarily healthy sweet potatoes suddenly
have as much sugar as a candy bar.
Mashed Potatoes (Russet
Potatoes)
Potatoes were not introduced to New England in time for the
first Thanksgiving, but they're a regular at most Thanksgiving
tables of the 21st century.
Touchdowns: Potatoes have gotten a bad rap with the
low-carb craze, but, generally speaking, they're a perfectly
acceptable part of the meal. Potatoes contain vitamin C, vitamin
B6, copper, potassium, manganese, dietary fiber and phytonutrients
that have antioxidant activity.
Misses: Good potatoes go bad when they're mixed with
unhealthy ingredients for mashing, such as margarine (many
contain trans fats) or an excess of salt. And instant mashed
potatoes, the kind that come from a box, may be loaded with
artificial flavors and sodium. Even homemade mashed potatoes
are mostly starch, so they're best eaten in moderation.
Veggies
Thanksgiving would not be complete without an autumn "harvest"
of seasonal vegetables. From a nutritional standpoint, you
cannot go wrong with any vegetable--as long as it's lightly
cooked and not loaded with sauces.
Green Bean Casserole: Green beans contain lots of
vitamin K for healthy bones and anti-inflammatory nutrients
that may reduce the severity of asthma, osteoarthritis and
rheumatoid arthritis. They also contain nutrients that have
been found to protect the heart, prevent colon cancer, and
support the immune system, skin and memory.
Green bean casserole usually contains cream of mushroom soup.
If you opt for a typical variety, it could contain loads of
sodium, preservatives and flavor-enhancers like MSG.
You could make this healthier by choosing a natural variety
of cream of mushroom soup, made without additives.
Broccoli/Brussels Sprouts: These belong to the cruciferous
family of vegetables, which are known for their anti-toxin,
cancer-fighting capabilities. Topped with a little lemon juice,
butter or olive oil, they make an exceptionally healthy part
of the meal. However, watch out for topping these veggies
with processed cheese sauces. While a little real cheese sprinkled
on top is OK, processed cheese sauces typically contain preservatives,
artificial colors and flavors and may contain trans fats.
Asparagus: Asparagus is rich in folate, which fights
birth defects and protects your heart. It's also an excellent
source of inulin, a special carbohydrate that helps the good
bacteria in your intestines to grow and flourish. As with
other veggies, eaten plain it's a great choice--just watch
out for processed hollandaise or other sauces that add calories,
bad fats and additives.
Winter Squash: Winter squash varieties include butternut,
acorn, Hubbard and turban. They're rich in anti-cancer phytonutrients,
vitamin A that protects against emphysema and folate. Resist
the urge to add extra brown sugar or maple syrup to these
squash -- when cooked, most are already naturally sweet.
Pumpkin and Pecan
Pies
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Pecans can help lower cholesterol, but go easy on the
sugar-filled favorite, pecan pie. |
Like cranberry sauce, pumpkin pie was probably not part of
the first Thanksgiving. They may have feasted on a pumpkin
pudding, however, that would have been similar to pumpkin
pie filling. Nuts probably were part of the first Thanksgiving,
but a pecan pie as we know it today may not have been.
Touchdowns: Both of these pies have healthy aspects.
Pumpkin has the health benefits of squash noted above, while
pecans are one of the healthiest
nuts around. Pecans are an excellent source of over 19
vitamins and minerals including vitamins E and A, folic acid,
calcium, magnesium, copper, phosphorus, potassium, manganese,
several B vitamins and zinc. Plus, a study from New Mexico
State University found that eating 3/4 cup of pecans a day
may significantly lower LDL (bad) cholesterol and help to
clear the arteries.
Misses: As with any desert, these pies should be eaten
in moderation as they do contain significant amounts of sugar.
Also, if possible, you should make them yourself. Store-bought
pies are typically loaded with trans fats, preservatives,
corn syrup and low-quality oils. When you make your own, you
know exactly what's going into it and can choose higher quality,
more nutritious ingredients.
With a few tweaks to the traditional recipes, your Thanksgiving
meal can actually be quite healthy. Allow yourself a taste
of everything, just watch your portion sizes, and, when the
eating (and the dishes) is done, gather up a few friends and
family members for a brisk stroll outside. A little fresh
air, movement and conversation are the perfect ways to wrap
up the meal.
Recommended Reading
The
Remarkable Antioxidant Power of Cranberries -- and Three No-Cost
Cranberry Recipes
The
11 Healthiest Autumn Fruits and Vegetables
Sources
The World's
Healthiest Foods
Ohio
State University: Be Wary of Gobbling Thanksgiving Calories