Get Holiday Ready For Healthy Meals

Thanksgiving is almost upon us, so the family favorite recipes are probably being dusted off in preparation of the Big Day. As you plan your Thanksgiving menu, be sure to inquire of your dinner guests if there need to be adjustments made to ingredients and holiday recipes to meet their health needs.

Of course there are ways to alter recipes so that they are a bit lighter in calories but changes can be made, also, to reduce the sugar content for those with diabetes, make appropriate grain substitutions for those with celiac disease or eliminate the salt and salty ingredients for those with high blood pressure or heart disease. And of course, maintain food safety and kitchen sanitation to avoid GI distress.

For heart conditions:

• A variety of seasonal vegetables and salad
• Baked sweet potatoes
• Smashed red skin potatoes made with skins, minced garlic and salt-free vegetable broth or reduced-fat buttermilk
• Whole-grains for stuffing and rolls
• Lean protein such as skinless turkey breast and fish
• Cook with olive oil or other vegetables oils
• Reduce or omit salt and replace with fresh or dried herbs and spices.

For pre-diabetes and diabetes:

• A variety of seasonal vegetables and salads
• Whole-grain bread or brown rice stuffing (fewer starchy offerings)
• Lean protein such as skinless turkey breast or fish
• Seasonal fresh or baked fruits

For celiac disease (no gluten):

• Rice stuffing rather bread stuffing
• White or sweet potatoes
• A variety of seasonal vegetables and salads with homemade dressings
• Lean protein such as turkey or fish; check for hidden gluten in pre-basted turkey
• Cooked fruit dessert such as apple crisp made with gluten-free oat topping or poached pears

You cannot miss if vegetable dishes are front-and-central on the dinner table. Everyone will benefit from their many nutrients and high fiber content. And nothing beats the ease of oven-roasting a variety of fall veggies such as parsnips, carrots, butternut squash, onions and turnips. Salads that include dark greens like spinach and kale can be spiced up with chopped apples and pecans with a homemade apple cider dressing.

Think about serving Thanksgiving dinner a little bit earlier in the day, perhaps as the second meal of the day, so there is plenty of time for an after-dinner family walk. Then supper can be a light meal featuring some of the leftovers. As we all know, Thanksgiving marks the beginning of the holiday season, so it is important to set a healthy tone for the upcoming season.

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About the Author

Rita Smith is a registered dietitian and has been working in the field of nutrition and disease prevention for more than 35 years and where she worked at Sentara Martha Jefferson Hospital in Charlottesville, Va. Each week, Rita provided nutrition counseling to clients who have a variety of disorders or diseases, including high cholesterol, high blood pressure, diabetes, celiac disease, irritable bowel syndrome, gastroparesis and weight management. For these clients, food choices can help them manage their health problems.