By Sally Kuzemchak, MS, RD
Thanksgiving tends to be an elastic-waist-pants kind of holiday, centered squarely around food. I’m a dietitian, but I also believe that it’s okay to celebrate with favorite dishes–yes, even the heavy, rich ones. After all, food is an important part of how we mark special occasions.
But a lot of traditional foods served on Thanksgiving are actually loaded with good nutrition too. For starters, turkey is an excellent source of high-quality protein that’s also low in fat and saturated fat. Here are some of the other stand-outs–and why you should keep eating them well beyond the holidays.
Pumpkin: It’s a great source of vitamin A, a nutrient involved in keeping your immune system strong. Stock up on pumpkin puree now when it’s on sale and stir it into oatmeal, blend it into smoothies, or bake it into macaroni and cheese for a flavor and vitamin boost. You can also swap it into recipes in place of butter or oil one-for-one in quick breads, muffins, and brownies.
Sweet potatoes: They’re full of vitamin A and have four grams of fiber in one cup. The pigment that makes them orange helps protect vision and shore up immunity too. Beyond Thanksgiving, serve them as you would baked potatoes with a variety of toppings, or slice them into matchsticks and make baked sweet potato fries.
White potatoes: Some people mistakenly think sweet potatoes are the nutritionally superior spud, but white potatoes have a lot going for them too. They’re a surprisingly great source of vitamin C, pack more potassium than a banana, and are rich in fiber. Fun fact: There’s fiber in the peel, but most of it is inside.
Pomegranates: You may be using these for a pop of color and sweetness in Thanksgiving recipes. The seeds inside (called arils) are a good source of fiber and vitamin C. They also contain polyphenols, which help protect cells against damage that can cause disease. Pomegranate season is October-January, so buy a bunch now. They’ll last for months in the refrigerator. Use them to sprinkle on salads and smoothie bowls or eat plain as a snack.
Brussels sprouts: This veggie is showing up on holiday tables roasted or shaved into salads. They’re a cruciferous vegetable, which means they may offer some disease protection like broccoli and cauliflower do. They also contain fiber, a bunch of vitamin C, and even a little bit of protein.
Pecans: This nut just feels like the holidays (hello, pecan pie!). But pecans are a good staple to eat year-round. Nuts contain a kind of heart-healthy monounsaturated fat, plus fiber and plant protein. In fact, eating nuts of any kind every day may be linked to a lower risk for heart disease (when eaten in a diet that’s low in saturated fat and cholesterol). Use chopped pecans on oatmeal, in granola, on salads, and for snacking.
