Thanksgiving dinner wouldn’t be quite the same without turkey, mashed potatoes, gravy and all the traditional sides. But as families prepare for this year’s celebrations, heart health experts are encouraging Americans to reconsider one familiar holiday habit: loading their plates with rich sauces and extras without thinking about what’s in them.
In new guidance published November 10, the American Heart Association (AHA) explains that even foods generally considered healthy can become less heart-friendly depending on how they’re prepared and served.
Turkey is a good source of lean protein, vitamins and minerals, according to the American Heart Association. However, the way it’s served can make a significant difference. Eating the skin adds fat and calories, while generous portions of gravy can increase the meal’s saturated fat and sodium content.
The AHA recommends removing the skin, choosing lower-sodium seasonings and marinades, and being more mindful of how much gravy you add.
And turkey isn’t the only thing worth reconsidering.
According to the organization, some convenient holiday meal deals and prepared foods can contain more sodium, added sugar and unhealthy fats than shoppers might expect. That makes checking nutrition labels particularly important, even when a Thanksgiving bargain looks too good to pass up.
The advice doesn’t mean giving up your favorite holiday dishes. The AHA suggests incorporating seasonal foods such as sweet potatoes, carrots, apples and winter squash. Frozen and canned vegetables can also be nutritious, affordable alternatives, provided they’re free of added sodium or sugar.
Another habit experts recommend changing? Skipping breakfast to save room for the big meal.
The AHA advises eating normally beforehand, since arriving at Thanksgiving dinner extremely hungry can make it harder to recognize when you’ve had enough. Instead, slow down, enjoy the food and pay attention to when you feel satisfied.
Staying active is another important part of keeping your heart healthy during the holidays. And that doesn’t necessarily mean going to the gym. Playing sports, taking a walk after Thanksgiving dinner, dancing to your favorite music or playing outside with the kids are all ways to get moving.
Even short bursts of physical activity can make a difference, so the holidays are a good opportunity to stay active while spending time with family and friends.
And yes, there’s still room for pumpkin pie. The organization emphasizes that holiday meals are about traditions and spending time together, not just nutrition.
A few thoughtful changes, rather than an entirely different Thanksgiving menu, can help make the celebration healthier without taking away the foods everyone looks forward to.
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