All the Taste, Without the Guilt; Tips for a Healthy Holiday

By Shauna Lindzon
Registered Dietitian

Each year when thanksgiving rolls around I am reminded of some wise words spoken by my first year psychology professor at University. He explained the difference between hunger and appetite. Hunger is when you physiologically need to eat. Appetite is when you want to polish off a piece of pumpkin pie after a large thanksgiving meal.

On thanksgiving, when we are tempted by a wide array of comfort foods, one might wonder if it is possible to cook and eat in a healthy way. Of course it is and, in fact, there are many delicious and nutritious ways to add heart healthy foods into the festive meal.

• Start the meal off with a nutrient rich soup. Pureed soups are an excellent option in terms of getting those nutrients in. How about a sweet potato, red pepper, and lentil soup? A soup with these ingredients can actually provide up to 200% of your daily requirements for beta-carotene.
• If you are watching your waistline, turkey is a great option. It is a lean high quality protein source. It is chock full of iron, zinc and other essential vitamins and minerals. If you remove the skin and add some cranberry sauce, you’ll have a tasty dinner with far less fat. It is very easy to make your own sauce. You can substitute sugar with Splenda® to save some calories. Bump up the flavour with some orange zest. Throw in some walnuts to add heart healthy Omega three fats.
• To accompany the turkey, why not experiment with new stuffing recipes? Try using different whole grains such a bulgar or wheatberries. Each whole grain has a unique flavour and can offer a new and exciting texture to your meal.
• When autumn arrives, we welcome a wide variety of roasting vegetables. Roasted vegetables are a great substitute for candied carrots or yams. Lightly brush the following vegetables with heart healthy olive oil and freshly ground pepper: winter squash, red peppers, eggplant, zucchini, a variety of mushrooms, carrots, and fennel. The natural sweetness in the vegetables shines right through.
• A fruit cobbler with mixed berries and an oatmeal topping is a great way to end a perfect meal. Instead of using whipped cream, try adding vanilla yogurt.
• If you are faced with a traditional dessert table, try rating each dessert from 1-10. If it is a 10 out of 10 go for it. If you rate it as less than 10 then leave it for the next person!

When in doubt, remember the difference between hunger and appetite. Enjoy!