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Thanksgiving is a time to gather, reflect, and enjoy a table full of delicious food. But with so many tempting dishes, it’s easy to overindulge. Did you know the average person gains up to 0.2% of their body weight during Thanksgiving? While it might not sound like much, those holiday pounds often stick around, leading to long-term health impacts like heart disease and diabetes.
At Total Source Fitness, we believe you can have your turkey and eat it too—without compromising your fitness goals. Here's how to make this Thanksgiving feast both enjoyable and health-conscious.
Healthiest Thanksgiving Foods to Pile on Your Plate
Herb-Roasted Turkey
Go for turkey breast instead of the dark meat in thighs and legs. It’s lean, packed with protein, and low in fat. Pro tip: Choose a “natural” turkey without added preservatives, and season it with olive oil and fresh herbs for a flavorful and healthy main course.
Roasted Vegetables
Add color and nutrients to your plate with roasted broccoli, carrots, green beans, or Brussels sprouts. Use avocado oil to limit saturated fats and enhance the flavor.
Sweet Potatoes
These orange gems are high in fiber and antioxidants. Bake or roast them simply, skipping the sugary marshmallow toppings.
Cranberries
Homemade cranberry sauce, sweetened with a little honey or monk fruit sugar, is a great way to enjoy the antioxidants without the sugar overload.
Pumpkin
Whether roasted or blended into a dessert, pumpkin is rich in potassium, which helps regulate blood pressure. Opt for a lighter pumpkin pie or custard to finish your meal on a healthier note.
Foods to Watch Out For
Even some holiday staples can pack a surprising calorie punch. Be careful with these dishes:
Sweet Potato Soufflé
Packed with marshmallows and sugar, this dish transforms a healthy ingredient into a dessert. Stick with simple, roasted sweet potatoes instead.
Green Bean Casserole
The fried onions and creamy soup in this dish add fat, sodium, and calories. A fresh sauté of green beans with garlic is a great alternative.
Stuffing
White bread, butter, and sausage can turn stuffing into a calorie bomb. Use whole-grain bread, add veggies like celery or apples, and skip the extra salt.
Pecan Pie
With over 500 calories per slice, pecan pie is one of the unhealthiest desserts on the table. Try baked apples with cinnamon and Greek yogurt for a satisfying swap.
Tips to Keep Your Feast Fitness-Friendly
Watch Your Portions
Smaller servings let you enjoy all your favorites without overdoing it. Fill half your plate with veggies to stay satisfied.
Lighten Up Recipes
Swap heavy cream in mashed potatoes for almond milk or mashed cauliflower. Replace sugar with monk fruit or coconut sugar for desserts.
Get Moving
Start the day with a workout or a Thanksgiving morning turkey trot. Post-meal walks with family are a fun way to stay active.
Stay Hydrated
Drink plenty of water before and during your meal to avoid overeating. Sometimes thirst masquerades as hunger!
Thanksgiving is About Moderation and Balance
At the end of the day, Thanksgiving is about gratitude and connection. Don’t stress about every bite—just aim for balance. By focusing on lean proteins, veggies, and mindful portions, you can enjoy the feast and feel good about your choices.
Until then, remember: GO HARD OR GO HOME!
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