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Thanksgiving is a wonderful holiday! Gathering with friends and family as the seasons change, pausing to give thanks and savor delicious food and desserts. To make it even better – let’s consider some healthy food swaps to enjoy a great and rewarding day – without stomach upset and weight gain.
It’s important to enjoy the holidays with loved ones, but let’s consider food intake. The classic Thanksgiving menu, which includes mashed potatoes, bread stuffing, marshmallow toppings, pecan pie and gravy, is high in carbohydrates, sugar or fat. If you incorporate it into a meal, it can affect blood sugar and digestion, and you may have experienced the need to nap after a Thanksgiving meal.
Nutritious Thanksgiving Food Swaps (Gluten-Free, Dairy-Free, No Added Sugar)
1. Start your appetizers light with herbs and spices!
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A. Roasted Pumpkin, Carrot and Ginger Soup
Calories (per 1 cup): ~120 cal
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Compared to traditional appetizers
↓ 50–65% fewer calories, dairy-free, and higher in fiber. |
| B. Cauliflower Rice Herb Pilaf
Calories (1 cup): ~90 kcal
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Compared with traditional fillings
↓ 75–85% fewer calories and gluten-free
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2. Main course swap
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A. Citrus Herb Roasted Turkey (no butter, no sugar) Calories (4 ounces cooked turkey breast): ~160 cal
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Compared to traditional turkey preparation
↓ 30–50% fewer calories than butter-based methods
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B. Stuffed Acorn Squash with Quinoa and Spinach Calories (½ serving of pumpkin): ~250 cal
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Compared to vegetarian entrees
↓ 35–50% less calories and more micronutrients.
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3. Better choice of side dishes, full of flavor
| A. Mung Bean Almond
Calories (1 cup): ~140 cal
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Compared to traditional green bean casserole
↓ 55–60% fewer calories, dairy-free, no processed ingredients |
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B. Garlic Cauliflower (Potato Substitute) Calories (1 cup): ~110 cal
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Compared to mashed potatoes with butter and cream
↓ 60–70% fewer calories and significantly lower glycemic load |
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| C. Roasted Brussels Sprouts with Pomegranate
Calories (1 cup): ~130 cal
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Compared to Maple Glazed Brussels Sprouts
↓ ~ 50% fewer calories, sugar-free glaze |
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| D. Sweet potato chunks (sugar-free)
Calories (1 cup baked wedges): ~150 cal
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Compared to Sweet Potato Casserole (Marshmallow)
↓ Approximately 60–70% fewer calories, no sugar or marshmallow toppings |
4. Desserts are healthy and nutritious!
| A. Sugar-Free Apple Cinnamon Chia Seed Crisp
Calories (1 serving, 3/4 cup): ~210 cal
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Compared to apple crisp with sugar + oats
↓ 45–55% fewer calories without the sugar spike
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| B. Crustless Pumpkin Pie Custard
Calories (1 mold): ~180 cal
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Compared to traditional pumpkin pie
↓ 40–55% fewer calories, gluten-free, sugar-free
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| C. Berries-Coconut Whip
Calories (½ cup): ~110 cal
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Compared to whipped cream desserts
↓ 50–75% fewer calories and rich in antioxidants
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Bottom Line – “Healthy Plate” vs. “Traditional Plate” Calories
Healthy plate examples
Total: ~840 calories |
American Thanksgiving Plate
Total: ~1,930 calories
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Healthier choices can make a difference this holiday season. Healthier menus reduce calories by approximately 55-60% while increasing nutrient density.
Enjoy special time with family and friends, eat mindfully, and take a brisk walk after dinner.
+ Calorie comparison to traditional American dishes