Healthy Thanksgiving Plate

Making healthy during the holidays can be difficult.  Here are some tips for a healthy food choices using the plate format:

 VEGETABLES

  • Fill ½ of your plate with vegetables, such as carrots, green beans, broccoli, salad, brussel sprouts, or asparagus.
  • Avoid casseroles or dishes that have heavy creams, sauces, butter, or crusts.
  • If your table is low on vegetables, consider adding fruit to this half of your plate.  Cranberries, baked apples, and pears are good options.

GRAINS

  • Fill ¼ of your plate with starches such as stuffing and sweet potatoes.
  • Other choices for this section may include: mashed potatoes, rice pilaf, or corn pudding.
  • Skip the bread or rolls.

PROTEIN

  • Fill ¼ of your plate with lean turkey slices (approx. 3-4oz).
  • Avoid dark meat, including drumsticks.
  • Remove the skin from the turkey before eating.
  • Instead of gravy, use a fruit-based relish special kick.

 Here’s a low calorie pumpkin pie recipe:

 CRUSTLESS PUMPKIN PIE

MAKES: 8 servings

CARB GRAMS PER SERVING: 20

1 15-ounce can pumpkin

 1/3- cup sugar or sugar substitute*

equivalent to 1/3- cup sugar

2 Tbsp honey

1 ½ tsp pumpkin pie spice

½ cup refrigerated or frozen

egg product, thawed, or 2 eggs,

lightly beaten

1 tsp vanilla

¾ cup evaporated fat-free milk

1. Preheat oven to 350° F. Lightly grease an 8-inch

springform pan. In a medium bowl, combine

pumpkin, sugar, honey, and pie spice. Add eggs

and vanilla. Beat lightly just until combined.

Gradually stir in evaporated milk. Pour into prepared

pan and place on a foil-lined baking sheet.

2. Bake for 45 to 50 minutes or until center appears

set when gently shaken. Cool for 1 hour on a wire

rack. Cover and chill for at least 2 hours or up to

24 hours before serving.

3. To serve, loosen pie from sides of pan by running

a thin metal spatula around the edge. Remove sides

of pan. Cut pie into wedges to serve. Makes 8

servings (1 slice each).

Nutrition Facts Per Serving: Servings Per Recipe: 8, Calories: 95, Protein (gm): 4, Carbohydrate (gm): 20,Cholesterol (mg): 1, Dietary Fiber, total (gm): 2, Sodium(mg): 59,

 

 

 

Information obtained from http://www.diabeteseducator.org/export/sites/aade/_resources/pdf/general/ThanksgivingPlateResource.pdf

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Author: gogirldiet

Registered Dietitian at gogirldiet.com

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