Your calendar is packed full of gatherings-family Thanksgiving, holiday work parties, and your neighbor’s annual potluck. To maintain optimal health, you don’t have to say no to all your favorite foods.
OhioHealth Outpatient Dietitian Brittany Schneeman said, “During the holidays, think about what you can add to your diet or plate, instead of what you need to take away.” “If we focus on what we can add, we will have a better balanced plate, even if some treats are included!” Schneeman suggests including these six superfoods on your holiday plate.
1. Leafy greens/kale
Ok, so kale may not be the first food that comes to mind when you think of Thanksgiving, but if you’re making a salad, try kale instead of iceberg or romaine lettuce. Kale has a lot of nutritional value. With vitamins A, K, C and B6 as well as five other minerals, this easy swap will add a lot more nutrition to your dinner than regular lettuce. Kale can also be delicious when sauteed. Other leafy greens to try include spinach, arugula, and collard greens.
2. Berries
A great food to try is homemade cranberry sauce, which is naturally filled with vitamins C, K and E, plus lots of fiber. It’s simple to make and often more flavorful than the canned varieties. Sweeten with apples and oranges rather than sugar. You can also eat more berries by putting berries on salad or eating berries with a little whipped topping as a yummy dessert.
3. Nuts and seeds
Many people love to make a pecan pie for Thanksgiving, but these nuts alone pack a powerful punch of vitamins and minerals – 19 total. They are also certified as heart-healthy by the American Heart Association and are low in sodium.
If you carve any of your pumpkins, keep the seeds! Pumpkin seeds are loaded with protein and minerals, like phosphorus, manganese, magnesium, and vitamin K. They’re also a great source of fiber and protein, which helps to keep you feeling full and satisfied.
4. Sweet Potato
Their creamy, naturally sweet flavor is just a bonus; sweet potatoes are packed with vitamin C, manganese and vitamin B6.
5. Whole grains
Whole grains are a great source of fiber and an excellent source of vitamins and minerals. Try making stuffing with whole grain bread or bake cookies with half whole wheat flour.
6. Bone broth
Bone broth has many health benefits, including reduced inflammation, and it is also high in protein. Use it as a substitute for regular broth in any recipe to add a lot of nutrition without changing the flavor.
Schneeman also said, “Focus on the 80/20 rule – fill up on nutrient-dense foods 80% of the time, 20% splurge on those favorite foods you only get to eat during the holidays. You can still enjoy what you love.”
Looking for some inspiration? Check out our healthy Thanksgiving recipes!
