FAMILY MEDICINE® COLUMN

By Martha A. Simpson, D.O., M.B.A.
Assistant Professor of Family Medicine
Ohio University College of Osteopathic Medicine

THANKSGIVING MEAL CAN BE BOTH HEALTHY AND GOOD TASTING

Question: Each year when I cook Thanksgiving dinner for my family, I wonder how I can make it a more healthy meal. During most of the year, I try very hard to prepare meals that don’t have too much fat or calories, but it seems during the holidays this is a much harder task. Can you tell me how to cook a Thanksgiving meal that is both delicious and nutritious?

Answer: With the traditional Thanksgiving feast just a little more than a week away, your question is very timely. So, for you and the rest of my readers, I’ll devote today’s column to offering advice on making your Thanksgiving dinner a more healthful treat than it might otherwise be. As you asked in your question, my goal will be to give you tips that’ll make sure your holiday feast is both good tasting and good for you.

First, it’s good to know that when preparing a Thanksgiving meal you are starting with a healthful staple -- turkey. Its white meat is one of the leanest meats available. When you serve your turkey, cut plenty of slices of white meat. And remove the skin, which contains a lot of fat. If you're one of those people who likes dark meat better than white meat, eat it only in moderation.

When it comes time to make the stuffing, I don't advise that you use Grandma's recipe. Many of those old recipes for stuffing are loaded with fat, because they contain whole eggs, butter, and the drippings from the turkey. You can make stuffing that tastes just as good by using egg whites or a commercial egg substitute, and by substituting fat free chicken broth for the turkey drippings. To add some fiber to your stuffing, make it with whole grain bread, rather than cornbread or white bread.

Some parts of the traditional Thanksgiving meal are fine just the way they are. Sweet potatoes are loaded with fiber and beta-carotene, and cranberries are high in vitamins.

Some people also like to serve green beans, peas, and other healthy vegetables with their holiday feast. Just make sure you don't cancel out the positive effects of the vegetables by covering them with butter, high-fat cheese or cream sauce.

Even the traditional pumpkin pie for dessert can be good for you. Make the crust with graham crackers, rather than using a traditional flour crust that contains eggs. Choose a pumpkin filling that's low in fat, and if you want whipped cream on top, use a fat-free variety. Other options for low-fat desserts include frozen yogurt, fruit sorbet or pumpkin custard.

Finally, one other part of traditional holiday get-togethers that's not so healthy is the cocktails and other alcoholic drinks that often are part of the festivities. If you do choose to drink, do it in moderation, and never get behind the wheel of a car after you've been drinking.

Family Medicine® is a weekly column. To submit questions, write to Martha A. Simpson, D.O., M.B.A., Ohio University College of Osteopathic Medicine, P.O. Box 110, Athens, Ohio 45701. Past columns are available online at http://www.FamilyMedicineNews.org.