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NUTRITION
Don’t ditch
your favorite
A HEALTHIER Thanksgiving
dish.
Make it
TRADITION better!
FROM CREAMY CASSEROLES and salty sides »» Cut it out. You can often reduce salt,
to rich desserts, like pumpkin pies, the holiday butter, oil or sugar by one-quarter without
losing flavor.
can be dangerous to diets—if you let it.
“I don’t like telling people to get rid »» Switch it up. Instead of adding bacon to
flavor vegetables, use chicken broth or salt-
of their favorite foods as much as I free spices. Many brands offer sodium-free
like to encourage moderation and alternatives to classic spices and seasonings.
food preparation tweaks,” says Millie
Smith, MS, RD, LD, CNSC, Clinical »» Make good additions. Find ways to
Nutrition Manager at Navicent Health. incorporate fresh fruits and vegetables into
“When preparing the Thanksgiving menu, dishes, such as a fruit salad with yogurt.
keep an eye out for small ways you can cut
fat without sacrificing flavor.” IF YOU HAVE QUESTIONS ABOUT WHAT’S
Smith suggests the following recipe HEALTHY AND WHAT’S NOT, SCHEDULE
modifications to help you feel better about AN APPOINTMENT WITH A DIETITIAN AT
your Thanksgiving feast. 478-477-2300.
BETTER
This low-sugar, lower-fat twist on a traditional Thanksgiving
side will keep your taste buds—and your guests—happy.
INGREDIENTS INSTRUCTIONS NUTRITION INFORMATION
1 1/2 cups yams 1. P reheat oven to 350 degrees. (Serves 6)
1/4 cup brown sugar, packed 2. C ut yams in half and boil for approximately Calories: 90
1 teaspoon flour Total fat: 1g
1/4 teaspoon salt 20 minutes. Yams should be tender but firm. Saturated fat: 0g
1/4 teaspoon ground cinnamon 3. C ool yams, then peel and cut into 1/4-inch-thick Sodium: 100mg
1/4 teaspoon orange peel Carbohydrates: 21g
1/3 teaspoon soft, unsalted, trans- slices, placing half in a casserole dish. Dietary fiber: 1g
fat-free margarine 4. M ix sugar, flour, salt, cinnamon and grated orange Total sugars: 11g
1/2 cup unsweetened orange juice Protein: 1g
peel. Sprinkle over the first layer of yams and dot
with half the margarine. Recipe courtesy of the “What’s
5. A dd the second layer of yams, topping with spice Cooking? USDA Mixing Bowl” at
mixture and then margarine. www.whatscooking.fns.usda.gov.
6. B ake uncovered for 20 minutes.
14 navicenthealth.org | WINTER 2016
