Thanksgiving is a time for family, friends and, of course, a big meal. But while indulging in your favorite dishes is part of the fun, there are ways to boost the protein and overall nutrition without sacrificing the flavor.
Audra Kramer, MPH, RDN, LD, CDCES, clinical coordinator for Logan University’s Master of Science in Applied Nutrition and Dietetics (MSAND) program, shares a few tips for making high-protein health meals this holiday season.
Cook Your Turkey Wisely
Turkey is a Thanksgiving classic for good reason! Turkey is an excellent lean protein source, but the cooking method is key.
“Avoid adding unnecessary fat, skip the deep fryer and roast the turkey instead,” said Audra. This keeps the meat juicy while avoiding unnecessary added fats, helping you enjoy your main course guilt-free.
Savor Smarter Sides
Boost the nutrients in your sides with simple ingredient swaps. Swap plain Greek yogurt for mayonnaise or sour cream to boost the nutrition in your side dishes, such as mashed potatoes. You’ll get more protein and calcium while cutting back on saturated fat—an easy win for your health.
Refresh Your Feast
“Marshmallow-topped sweet potatoes or cream-heavy green bean casserole may be a tradition—but they don’t always offer the best nutritional value.”
Elevate your sides with tasty, nutrient-dense alternatives.
“Try roasted sweet potatoes with walnuts and goat cheese, or fresh green beans sautéed with slivered almonds, dried cranberries, and a squeeze of lemon juice. Healthier and tastier is a win-win!”
Embrace Beans
Beans are a nutritional powerhouse packed with protein, fiber and micronutrients. Incorporate them into your dishes for a simple boost.
“Toss edamame into a salad, add chickpeas to roasted potatoes, or mix cannellini beans into your stuffing,” said Audra. “They’re versatile, filling and a smart way to keep your feast balanced.”
Keeping these tips in mind, you can enjoy all the flavors of Thanksgiving while maintaining healthy nutrient rich meals.