With America’s feasting holiday upon us, consider healthy alternatives to the main dishes that will fill your table this Thanksgiving. 


Eat this:

  • Skinless turkey breast – remove the skin to remove unwanted fat calories.
  • White meat – eat white meat for an extra lean bonus. 
  • 2-3 portions max – our fist size is roughly 1 portion. 

Not that:

  • Dark meat – a little added fat content.


Gravy is made of the fat drippings and butter that didn’t sink into the bird. 

Eat this:

  • If you must eat gravy, eat gravy made with fatless turkey drippings.
  • Let your gravy rest for a bit. Then take off the top layer of fat. 

Not that:

  • Canned gravy – full of sodium and preservatives. 

Bread and Rolls

The smell of baking bread and stuffing makes many people salivate. You’re on a mission for health: avoid these tasty dish fillers. If your carb cravings are overwhelming, make a stuffing using whole grain bread and low butter content. Load it up with onions and celery for flavor to get a taste of the good stuff without filling up with calories you don’t need. 

Eat this:

  • Stuffing made with whole grain and less butter.

Not that:

  • Refined, white bread rolls.
  • Butter.
  • Stuffing made mostly with bread and no added veggies.

Mashed Potatoes

Sweet potatoes and yams without butter and sauces are great alternatives to white potatoes.

Eat this:

  • Sweet potatoes.
  • Yams.

Not that:

  • White potatoes.
  • Scalloped potatoes. 
  • Sweet potato fries. 
  • Candied yams. 


Cranberries can help lower blood pressure, protect the urinary tract and stomach lining, lower bad cholesterol (LDL) while increasing good cholesterol (HDL) and play a part in good heart health. Plus, they taste really good with turkey!

Bon Apetit! 

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