Healthier Eating this Thanksgiving

Grand Island– Thanksgiving often means a feast of celebration and gratitude, but it can also bring worry about overindulging and disrupting healthy routines. CHI Health is offering practical tips and easy, low-calorie substitutions to help you enjoy a healthier holiday meal and a guilt-free turkey dinner.

According to the Calorie Control Council, Americans consume an estimated 3,000 to 4,500 calories at their Thanksgiving celebrations. To put that into perspective, a person would need to walk approximately 5.5 miles just to burn off the calories in a single slice of pecan pie topped with cream.

“Our favorite Thanksgiving foods are nutritious in their natural form. It’s all the things we add to them, the sauces and sugary fluff, that increase calories and carbohydrates,” Maureen Hilderbrand, RD, LMNT, Clinical Dietitian, CHI Health St. Francis. “To reduce carbs while keeping the flavor, try substituting ingredients with lower-sugar and higher-fiber options.”

For healthier versions of traditional Thanksgiving side-dishes, Hilderbrand recommends:
-Fresh Cranberry Sauce: Dump the high-sugar canned sauce for homemade. Fresh cranberries are rich in fiber, antioxidants and anti-inflammatories. Sweeten with orange juice, zest and low-calorie sweetener.
-Whole-Grain Stuffing: Boost fiber by swapping white bread for whole-grain varieties.
-Roasted Sweet Potatoes:  Although starchy, sweet potatoes are still packed with fiber and beta-carotene. Skip the sugary toppings; simply roast with olive oil to highlight natural sweetness.
-No-Crust Pumpkin Pie: This clever swap reduces calories while still delivering all the classic taste. Ditch the crust and use a low-calorie sweetener in the filling. Top with zero-sugar whipped cream and nuts.

Hilderbrand offers this advice for preventing overeating: “Portion control is key. Remember to be mindful at the dinner table, eat breakfast, and stay hydrated. And instead of taking a nap after your meal this year, take a walk and invite your family to join you—I guarantee you'll feel better in the long run.”