Thanksgiving Meal Upgrades

For bariatric patients, the holiday season can be one of the most challenging times of the year. Being mindful of your diet during the holidays shouldn’t leave you feeling deprived. Follow these tips to recreate some of your favorite Thanksgiving foods:

• Turkey – This is a lean protein with very little saturated fat. However, the calories quickly add up during preparation. Avoid adding butter or oil for basting. Instead use a low-fat, low-sodium broth, herbs and citrus to add flavor and moisture without the added fat.
• Gravy – Traditional gravy can add a ton of calories to the lean turkey. Either skip it altogether or use low-fat, broth-based gravy for moisture.
• Stuffing – This can be a high-calorie side when prepared with butter and high-fat meats. Skip the butter and add flavor with fresh herbs, such as rosemary and thyme, and fruits like apples or cranberries. Carrots, onions and celery will add flavor, too. If you want to take it a step further, use whole wheat bread or quinoa for extra fiber and protein.
• Mashed Potatoes – These traditionally have high amounts of butter, salt and cream. This Thanksgiving, make a healthy upgrade: mashed sweet potatoes with roasted garlic. Add in other colorful veggies for eye appeal and extra nutrients. Try roasting root vegetables like beets, sweet potato and parsnips with olive oil and rosemary – it’s a colorful dish and tastes delicious!
• Green Beans – Traditional green bean casserole contains added calories and fat from cream of mushroom soup and fried onions. This year, try a simple green bean saute with sesame oil and a drizzle of sesame seeds. You also can try roasting other nutritious green vegetables in the oven, such as Brussels sprouts, asparagus or broccoli, and add lemon zest and garlic for flavor.