How to: Make a Healthier Helping

Thanksgiving is built around gratitude, gathering and, let’s be honest, eating. It’s one of the most food-focused days of the year, and while that doesn’t have to mean deprivation, it also doesn’t have to mean overindulgence. According to Beaufort Memorial clinical dietitian Abigail Lynch, there are plenty of ways to make your holiday meal just as festive and satisfying without the post-dinner guilt. “It’s OK to eat your favorite food,” Lynch says. “Just be mindful while eating and enjoy it. When planning a holiday meal, I recommend picking a few favorites and keeping things simple, balancing protein, complex carbohydrates, healthy fats and plenty of vegetables.” Thanksgiving doesn’t have to be a balancing act between feast and regret. A few thoughtful choices can make your meal every bit as memorable; just a little lighter on the plate and easier on the waistline.

The Main Event

You don’t have to give up stuffing or sweet potatoes to eat healthier. A few smart swaps can lower sodium, fat and calories without sacrificing flavor.

Lighten up with yogurt: Replace buttermilk or sour cream with low-fat plain yogurt to cut back on saturated fat. Go low-sodium: Choose reduced-salt broths, canned vegetables and even turkeys. Some are brined in salty solutions.

Season smart: Fresh herbs like rosemary, thyme and sage add depth, while a squeeze of lemon or lime brightens flavor without extra salt.

Add whole grains: “Try using whole-wheat bread in your stuffing or whole-wheat pasta in a casserole,” Lynch suggests. “It adds fiber and lowers the overall calorie count.”

Add color: Thanksgiving tables tend to lean brown and beige, so add some brightness. Roasted carrots, Brussels sprouts, cranberry-orange salad or purple cabbage slaw bring vitamins, minerals and antioxidants, not to mention beauty, to the spread.