1. Healthy Thanksgiving Tips
November 2011
1) Don’t go to Thanksgiving dinner hungry: When we are hungry we often eat faster
and more. Eat a wholesome breakfast and lunch beforehand to avoid overeating at din-
ner time.
2) Don’t think of Thanksgiving dinner as an all-you-can-eat buffet: Fix your plate
half with vegetables, one quarter with a lean meat and the other quarter with a starch of
your choice. Make sure to eat slowly and stop when you are full.
3) Watch portion sizes: Choose a 4-oz portion of skinless turkey. Choose small por-
tions of a variety of side dishes that way you can sample all different foods. Moderation
is the key.
Healthy Eating Newsletter
4) Make a conscious choice to limit high fat items: High fat food items can be found
in fried and creamy dishes as well as casseroles in a traditional Thanksgiving meal. If
you cannot control the ingredients in the dish, simply limit yourself to a smaller helping.
5) Opt to drink plenty of water: Avoid drinking alcohol and coffee which can dehy-
drate your body. Drink calorie-free water to help fill up your stomach and keep you hy-
drated.
6) Enjoy friends, family, and others:
Spend time during your meal to talk with
those around you. Remember Thanksgiv-
WILL COUNTY SENIOR SERVICES
ing is more than just wonderful food.
Share stories with others and enjoy your-
self.
Fun Food Related November National “Holidays”
Now and days it seems like -November 2nd: National Clean Out Your Refrigera-
we have a celebration for Deviled Eggs Day (good tor Day (get rid of all those
everything. Courtesy of source of protein) unhealthy foods!)
www.holidayinsights.com
-November 3rd: National -November 17th: National
there are many “holidays”
in November that involve Sandwich Day Homemade Bread Day
different types of food. For -November 7th: National -November 23rd: National
instance, November is Pea- Bittersweet Chocolate with Eat a Cranberry Day
nut Butter Lovers Month. Almonds Day (healthy in
Natural peanut butter is a -November 23rd: National
moderation of course)
good source of protein, Cashew Day
fiber, and some vitamins/ -November 8th: National
-November 24th:
minerals. Spread a table- Cook Something Bold Day
THANKSGIVING!!!
spoon on a piece of whole (try a new healthy recipe)
wheat bread or an apple -November 25th: National
-November 12th: National
and enjoy a nutritious Parfait Day (use your fa-
Chicken Soup for the Soul
snack! vorite low fat yogurt and
Day
fresh fruit)
November also has national -November 13th: National
holidays for food on specif- Indian Pudding Day
ic days.
-November 15th: National

2. Healthy Substitutions for Thanksgiving Recipes
Recipe Calls For... Substitution
1 whole egg 2 egg whites
sour cream low fat plain yogurt or low fat sour cream
milk skim or 1% milk
ice cream frozen yogurt
heavy cream (not for whipping) 1:1 ratio of flour whisked into non fat milk (e.g. 1 cup of flour
+ 1 cup of non fat milk)
whipped cream chilled evaporated skim milk or other low fat whipped prod-
ucts such as Nutriwhip
cheese low-fat cheese (please note: non-fat cheese does not melt well
if use in cooking or baking)
butter Light butter
cream of mushroom fat-free cream of mushroom
Stuffing with Cranberries
Ingredients: 1 cup chopped apple 4. Spoon stuffing into the prepared bak-
1 cup low-sodium chicken broth Instructions: ing dish. Cover with aluminum foil and
1 cup chopped celery bake for 20 minutes. Uncover and bake 10
1. Preheat the oven to 350 F. Lightly coat a 2 more minutes. Serve immediately
1/2 cup chopped onion -quart baking dish with cooking spray.
10 slices whole-wheat bread, toasted and Nutritional Data:
2. In a large skillet, heat the chicken broth
cut into cubes Serving size 1/2 cup
over medium heat. Add the celery and onion
1/4 cup chopped parsley and sauté until the vegetables are tender, Calories 147, Protein 5g, Sodium 263mg,
1 teaspoon dried tarragon about 5 minutes. Remove from heat. Carbohydrate 29g, Fiber 5g, Total fat 2g,
1/2 teaspoon paprika 3.In a large bowl, combine the bread cubes, Potassium 256mg, Saturated fat 0.5g,
1/8 teaspoon ground nutmeg parsley, tarragon, paprika, nutmeg, cranber- Calcium 51mg
ries, water chestnuts and chopped apples.
1/2 cup chopped fresh cranberries
Add the onion and celery mixture. Stir to
1 cup whole water chestnuts mix evenly.
Orange-Spiced Sweet Potato Casserole
Ingredients: Instructions: 4. Bake 30 to 35 minutes or until hot. Let
 5 Sweet Potatoes stand 5 minutes before serving
1. Preheat oven to 400°F. Wash and dry pota-
 1 tsp grated orange peel toes and pierce them in several places with a Nutritional Data:
 1/3 cup fresh orange juice fork. Bake potatoes for approximately 1 hour or
Servings Per Recipe 8
until tender. Allow potatoes to cool, peel them
 3 tablespoons low-fat margarine and place in a large bowl. Calories 160, Calories from Fat 40, Total
 3 tablespoon light brown sugar Fat 4.5g , Saturated Fat 1g , Cholesterol
2. Stir in orange peel, orange juice, 2 tablespoon
0mg , Sodium 250mg , Total Carbohy-
 ½ tsp cinnamon low-fat margarine, cinnamon, cumin, and salt;
drate 30g , Dietary Fiber 4g , Sugars 15g,
mix well and spoon into lightly greased 10x6-
 ½ tsp cumin Protein 2g, Vitamin A 440%, Vitamin C
inch baking dish.
 ½ tsp salt 45%, Calcium 6%, Iron 6%
3. Combine pecans, flour, 1 tablespoon brown
 ½ cup chopped pecans sugar, and 1 tablespoon low-fat margarine; mix
 2 Tablespoon all-purpose flour well. Sprinkle evenly over potatoes
Page 2 H E A L T HY E A T I N G NE W S L E T T E R

3. Autumn Activities
The temperature has cooled off from maze. This can offer a full day of fun Take an autumn nature walk through
the hot summer and fall has brought for those of all ages. Get a group to- the crisp, cool air and look at all the
crisp comfortable weather for unique gether and enjoy the weather while beautifully colored leaves. Take this
opportunities to be active. Focus on sharing stories and making your way opportunity to get outside while taking
social activities and social benefits dur- through a maze or searching for the a closer look at nature and getting
ing this season to keep physically ac- perfect decretive pumpkin. physically fit .
tive. Being active provides time to
Attend fall festivals, craft shows as
mingle and form relationships with
well as themed events that your com-
others. That sense of belonging adds
munity may have to offer. Getting out
to better self-esteem and reduces
and walking around these events is
stress and feelings of loneliness.
joyful way to get in some exercise.
Autumn is apple season and it’s the
Support a worthwhile cause such as a
perfect time of year to pick ripe ap-
walk, run, cycle for a charity. This is
ples right off the tree. It is a great
an excellent way to get out and support
way to get outside, get some exer-
a good cause while improving your
cise, and learn how this nutritious
own health.
fruit is grown and harvested.
Visit a pumpkin patch and corn
5 Healthy Thanksgiving Foods
On average, a traditional Thanks- try a home-made pie crust recipe and most popular side. They are an
giving dinner can have up to 2,000 that is not made with shortening. excellent source of vitamin C, vita-
calories or more and over 100grams min K (good for bone health) and
of fat. Instead of thinking what not 2) Cranberries: Cranberries are
packed with Vitamin C and also manganese. They also contain an
to eat this holiday season, think of adequate amount of vitamin A, die-
these five foods and their healthy provide a fair amount manganese
and dietary fiber. Cranberries also tary fiber, potassium, folate, and
benefits. iron. Green bean casserole in a pop-
contain proanthocyanidins, which is
1)Pumpkin: Pumpkin is rich in Vit- a type of antioxidant that can pre- ular traditional Thanksgiving side
amin A and also provides a good vent bacteria in the urinary tract dish which tends to be rather high
amount of fiber. Pumpkin seeds are which causes urinary tract infec- in calories as it contains butter,
also high in polyunsaturated and tions. cream of mushroom and cheese.
monounsaturated fatty acids (these Try making this dish with lower-fat
are the good fats). Pumpkin itself is 3) Sweet Potato: Sweet Potatoes version of these ingredients such as
low in calories and is a healthy holi- are rich in antioxidants such as Vit- fat-free cream of mushroom and
day food. However, pumpkin pie is amin C and beta-carotene. They are light butter and you can still enjoy
typically the form of choice around also excellent sources of potassium. the yummy taste without the guilt!
the holiday season. Turning this Eat the skin to reap the health bene-
low calorie food in a high-calorie fits of fiber!
food because it's made with eggs, 4) Turkey: In addition to being an
sugar, evaporated milk and baked in excellent source of protein, turkey
a high-fat pie crust. To make a low- offers the least amount of fat per
er-fat pumpkin pie, consider using serving, among all other meats, as
an egg substitute, light cream or long as you do not eat the skin.
low-fat evaporated milk in your
5) Green Beans: Green beans are
recipe. Try a pie crust with the low-
one of the healthiest holiday foods
est amount of trans fat possible or
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