With holidays, comes food, and with food, often comes stress. Especially if you’ve been working on implementing and maintaining healthy habits in your life, it can feel daunting knowing temptations are soon to be around every corner. Not to worry though, because we’ve got you covered with some ways you can avoid the gobble on full throttle, while still enjoying the holiday, company, and, of course, the food.
Healthy Swaps for Traditional Thanksgiving Recipes
Mashed Potatoes
Swap: Use mashed cauliflower or a blend of cauliflower and potatoes.
Benefits: This alternative is lower in carbohydrates and calories to support your weight-loss goals. Plus, it maintains a creamy texture that is still satisfying.
Stuffing
Swap: Replace traditional bread with whole-grain bread.
Benefits: Whole grains provide more fiber which helps with blood sugar balance, digestion, heart health, and a healthier gut microbiome balance.
Gravy
Swaps: Use low-sodium broth or bone broth and pureed vegetables, like carrots and/or celery, as a thickening agent instead of flour.
Benefits: Low sodium broth cuts down on sodium for those who need to watch their sodium content. Bone broth adds protein and extra nutrients including calcium, magnesium, potassium, phosphorus (supports bone health and blood pressure), collagen and gelatin (good for joints, hair, skin, nails and digestion), glutamine (an amino acid that may support immunity and a healthy inflammation response), and electrolytes (support hydration). Pureed vegetables add vitamins and minerals over refined carbohydrates found in flour.
Cranberry Sauce
Swap: Make homemade cranberry sauce, sweetened with honey or maple syrup, rather than using canned versions that are packed with processed sugar.
Benefits: Natural sweeteners such as maple syrup and honey provide more nutrients and reduce refined sugar intake. You can also control the amount of natural sugar you add, helping to save calories and get more nutrients.
Sweet Potato Casserole
Swap: Swap out or cut back on the amount of marshmallows. Top the sweet potatoes with toasted nuts like pecan or walnuts, a sprinkle of cinnamon and/or nutmeg, or a combination of oats, nuts, honey pure vanilla extract, and cinnamon for a crunchy, naturally sweetened topping.
Benefits: Nuts add healthy fats and fiber. Oats add fiber and nutrients. Honey and vanilla extract add sweetness while cutting down on added sugars and cinnamon helps with blood sugar control. These swaps can help keep you feeling satisfied longer.
Green Bean Casserole
Swap: Make a lighter version by using fresh green beans over canned. Replace cream of mushroom soup with a homemade version of low-fat milk or unsweetened almond milk with sauteed mushrooms and thicken with whole-wheat flour for creaminess. Top it with homemade, baked, or air-fried onions and combine with panko breadcrumbs and seasonings.
Benefits: These swaps drastically reduce calories and fat without sacrificing flavor or texture.
Pumpkin Pie
Swap: Use pure-canned or fresh pumpkin puree over pumpkin pie filling for more nutrients and fiber without added sugar. Use low-fat or unsweetened non-dairy milk over full-fat milk or heavy cream. Use whole-wheat flour or arrowroot powder to thicken the milk if needed.
Benefits: Pure pumpkin puree is nutrient dense with potassium, magnesium and vitamins A,C, E and K. Pumpkin puree is a great source of soluble and insoluble fiber and 1 cup has grams of fiber. Using a lower-fat or non-dairy milk saves fat and calories. This makes the pie lighter while keeping it rich in flavor and nutrients.
Macaroni and Cheese
Swap: Use fiber-rich pasta such as chickpea pasta over white flour pasta. Swap ½ of the cheese for low-fat cheeses.
Benefits: Whole grain and legumes-based pasta is higher in fiber and protein, making it more nutritious without compromising on comfort. Lower-fat cheese will save fat and calories.
Roasted Turkey
Swap: Skip the butter basting and use herbs, olive oil, and lemon juice for flavor.
Benefits: Olive oil and herbs add healthy fats and antioxidants without adding saturated fats.
Dinner Rolls
Swap: Have whole-grain rolls or sourdough bread over white-flour dinner rolls or biscuits.
Benefits: Whole grains provide more fiber, helping with satiety and digestion. Sourdough bread is fermented, increasing the nutrient profile and making it easier to digest and gut-friendly. It also has a lower glycemic index, leading to slower sugar absorption and better blood glucose control.
Tips for a Healthy Thanksgiving to Keep You on Track with Your Goals
Plan for the Feast
Don’t Skip Meals – Skipping breakfast or lunch to “save room” for dinner can leave you too hungry. Arriving starved often leads to overeating. Eat balanced meals before the big event!
Hydrate, Hydrate, Hydrate – Start early in the day and sip water between bites at dinner.
Bring a Healthy Dish to Share – Make sure there’s something you feel good about having on your plate.
Pick & Choose Favorites – Eyeing that once-a-year family recipe? Decide on those special dishes and balance the rest with lighter sides.
Game Plan for Each Course – Know what you’ll enjoy for appetizers, the main course, and dessert. Are you waiting a while between courses? Pick your must-haves and savor them!
Portion Out Leftovers – Grab a small portion to enjoy later or freeze some for the week to avoid going overboard.
Smart Portion Control
Plate Like a Pro – Aim for ¼ protein, ½ veggies, and ¼ for a special carb side (or a few small tastes of your favorites) on your plate.
Hit Pause on Seconds – Wait 15 minutes before refilling your plate. Check in with yourself and ask, “Are you really still hungry?”
Split Dessert – Share that slice of pie with a friend or family member for a satisfying treat without overdoing it.
Mindful Munching
Slow Your Roll – Savor each bite and take breaks to chat, sip water, and enjoy the moment.
Choose Your Seat Wisely – Sit at a table, not in front of the TV or standing by the kitchen. Putting your phone down helps you enjoy the food and company.
Make it Colorful – Create a beautiful plate, full of different colors and textures, for variety and flavor.
Listen to Your Body – Check in with hunger and fullness cues. Enjoy what’s on your plate without feeling stuffed.
Practice Gratitude – Reflect on what you’re thankful for. This can create positive energy and help you savor the experience.
Let Go of “All or Nothing” Thinking –
Stay Active with Fun Activities
Turkey Trot or Walk – Start the day with some fresh air!
Help Out – Pitch in with cooking or clean-up. This keeps you moving and engaged.
Volunteer – Help at a soup kitchen, food bank, or bring donations to a local pantry.
After-Meal Stroll – Enjoy the cool, fall air on a walk after dinner. This can also help your body better digest food.
Game Time Fun – Get competitive with family games like cornhole, flag football, or charades between courses.
Meal Prep Recipe Packet: 3 Recipes to Support Weight-loss Goals with Turkey Leftovers
https://docs.google.com/document/d/1m_tlH6txBYDP6RhGOY7iJCL_4KZgxq3JVXtDPxXtV-A/edit?tab=t.0#heading=h.4dzbwq359ive
Meal Prep with Leftovers:
Turkey and Vegetable Wild Rice Soup
Turkey Gobbler Wrap (copycat of popular Trader Joe’s holiday wrap)
Turkey-Stuffed Peppers
Gratitude Reflection Activity for Your Weight-Loss Journey
Motivation:
What motivated you to start your weight-loss journey?
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List 3 goals you want to achieve through weight loss.
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What emotions or feelings do you associate with these goals?
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Gifts of Weight Loss
How has losing weight positively impacted your physical health?
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What changes have you noticed in your mental or emotional well being?
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In what ways has weight loss improved your daily life?
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What new opportunities or experiences have you been able to enjoy as a result of weight loss?
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Reflection
What do you appreciate most about your journey so far? _______________________________________________________
How can you continue to stay motivated moving forward? ______________________________________________________
