How to plan a heart-healthy Thanksgiving

That big Thanksgiving dinner can be a lot more than just a meal. It’s often an event.

People dine on foods they don’t usually eat, like mashed potatoes and gravy, cranberry sauce and apple pie, and tables are often filled to the brim with family favorite dishes.

While one day of indulgent eating won’t ruin your heart health, there is a case to be made for keeping things on the healthier side. Lightening up a heavy meal will likely leave you feeling more energized and cause less indigestion, while also going easy on your heart.

“My philosophy for holidays is for families to keep some traditional foods that people look forward to but change some of the recipes that people aren’t as invested in,” said Toni Havala, MS, RDN, LDN, a dietitian with Endeavor Health. “For example, replace green bean casserole with roasted brussels sprouts, or a heavy cheese and salami tray with boiled shrimp, an olive bar, roasted peppers, bruschetta and grilled bread.”

Or just skip dinner rolls altogether, Havala said. Between mashed potatoes and stuffing, the extra calories of a dinner roll may not be missed.

“Opting for low-calorie beverages and saving alcohol for one drink with dinner, or skipping alcohol altogether, helps a lot with the calories and the conversation,” she added.

Put a heart-healthy spin on Thanksgiving with these suggestions:

1. Get moving. One important part of a heart-healthy Thanksgiving has nothing to do with the meal. Schedule time for a walk, sign up for a 5K run, or play a quick touch football game with the family.
2. Cook at home. One of the best things about cooking your own feast at home is the ability to know and control the ingredients. Choose healthier recipes and curate a delicious meal that’s good for you, too.
3. Make heart-healthy substitutions. Tweak recipes to lower fat, calories and sugar! Using low-sodium broth or low-fat milk won’t take much away from the taste, but it will do your heart good. Analyze your dessert, side and main dish recipes and make healthy changes, like reducing the amount of sugar or using Greek yogurt instead of sour cream. For example, roast vegetables on the side, but choose recipes that don’t include added sugar and fat like marshmallows or lots of butter.
4. Keep it in moderation. There’s no need to deprive yourself during the holidays, but keeping portions moderate will help you enjoy a little of everything in a healthier way.
5. Keep alcohol in check. Avoid drinking alcohol throughout the day. Instead limit it to one glass of wine or a mixed drink with dinner. Alcohol not only adds calories but also drops our blood sugar the following day making us ravenous, not to mention affecting our judgement. Alcohol in excess also increases the risk of heart disease and certain cancers.
6. Share the leftovers. Avoid turning a day of high calorie holiday food into one week or longer. Keep some, but send most of the leftovers home with guests and avoid making excess food.
7. Eat slower. When you fast most of the day with a plan to gorge yourself at a big Thanksgiving meal, it’s hard to eat slow when you finally get to the table. Allowing yourself small snacks before the big event will keep you from feeling ravenous. Also, eating slowly during the big meal gives your stomach time to signal fullness before you overdo it.

The bottom line: One day won’t ruin your health, but you’ll feel a lot better if you incorporate some heart-healthy adjustments to your Thanksgiving.