While Thanksgiving will look a whole lot different this year, most people have decided to opt for a small gathering, considering that the number of new coronavirus cases continues to rise across the United States.
One thing will never change though, and that’s the Thanksgiving food. Thanksgiving day will look very different in 2020 as we’re not able to spend it with our whole family anymore, but the delicious food stays the same, at least one thing to be grateful for this year.
But did you know that the Thanksgiving dinner is actually pretty good for your body? The Thanksgiving staples such as squash, beans, sweet potatoes, and all the other colorful fruits and vegetables are very healthy, but that doesn’t mean you’re allowed to binge eat.
Read on to discover the 9 Thanksgiving nutrient-packed foods that are actually healthy! Make sure to also read How To Stay Safe During Thanksgiving Gatherings.
Pumpkin
Pumpkin, one of the thanksgiving staples is one of the most nutrient-packed types of food that you can eat. Besides being loaded on beta carotene, pumpkins are also great sources of vitamin C, vitamin E, iron, and folate. All of these nutrients will help you strengthen your immune system.
A cup of pumpkin provides about 20% of the potassium intake recommended for an adult. Additionally, if you opt for canned pumpkin, make sure it’s pure squash.
According to Sue Freck, a registered dietitian at Children’s Hospital of Orange County, “Add cooked or canned pumpkin to breakfast smoothies, Greek yogurt, or baked goods such as pancakes, muffins, or breads for a nutrition boost.”
Baked beans
I think we can all agree that beans are very healthy, as they’re loaded with fiber. Baked beans are great for fighting diseases and help you keep your gut healthy. According to a decades-long February 2019 study of more than 125,000 Americans, participants who ate a lot of high-fiber foods were less likely to develop liver cancer later in life.
Additionally, there are other studies that high-fiber foods contribute to fewer chances of developing obesity and Type 2 diabetes, and that’s because fiber helps keep the gut microbiome healthy. Baked beans contain high quantities of calcium, magnesium, and iron.
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Turkey
Besides being a great source of protein, turkey is also lower in saturated fats than chicken and most of the other meats. One turkey serving will provide around 30 grams of protein. Additionally, turkey has more tryptophan compared to chicken and beef.
Also, you shouldn’t overdo it on the portions, a single serving should be about the size of a deck of cards and please try not to opt for a second serving. If You feel sleepy after eating, you definitely ate way much than you should have.
Sweet potatoes
Most people only like to consume sweet potatoes at Thanksgiving, but they should do it more often, as they’re great sources of vitamin A, vitamin B, vitamin C, magnesium, calcium, iron, potassium, and zinc.
Sweet potatoes are also full of carotenoids, hence the orange color. Vitamin A helps the immune system function properly, keeps tissues healthy, and is vital for developing healthy embryos.
You can be creative and try to include them in your meals. For instance, actress Angela Bassett says loves using sweet potatoes in brownies instead of white flour. Additionally, if you crave fries, you can make sweet potato fries in the oven without using any type of oil.
Cauliflower
Besides being very rich in fibers, cauliflower is also diet-friendly, so you won’t have to worry about gaining weight. Cauliflower is full of nutrients, such as Vitamin C, Vitamin K, Vitamin B6, Folate, Magnesium, and Potassium. Therefore, it will keep your immune system function properly.
High-fiber foods are known to help prevent inflammatory bowel disease (IBD), digestive conditions such as constipation, and lower the risk of several diseases like cancer, diabetes, and heart disease.
Additionally, cauliflower will give you that full sensation, which might help you eat less throughout the day. In fact, 92% of cauliflower’s weight is made of water.
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Fresh cranberries
Fresh cranberries as well as all the raw fruits and vegetables are great sources of phytochemicals, which makes them very healthy and great for our bodies. Phytochemicals have been proven to help our bodies fight disease. What’s great about phytochemicals is that they reduce inflammation in our bodies, and act as bodyguards, preventing and repairing DNA damage in the body and lowering the risk of cancer.
According to research, cranberries have also been shown to reduce the risk of foodborne illnesses such as norovirus. However, you need to be careful with the quantity you consume, as they’re still fruits and have a lot of sugar. Also, don’t opt for the dried ones, as they won’t offer the same nutritional benefits as the fresh ones.
According to the American Heart Association, “One cup of chopped raw cranberries, for example, contains 14.6 mg of vitamin C per serving, while one cup of dried cranberries contains 0.3 mg.”
Fresh greens
With all the nutrient-dense foods mentioned above, kale and spinach will work perfectly. Kale is loaded on vitamin A, vitamin C, and vitamin K, while spinach is a great source of vitamin A, potassium, and iron.
Also, I think Brussels sprouts and broccoli would work perfectly with your green salad mix, as they’re high in fiber, vitamins, minerals, and antioxidants. They’re also very nutritious and offer a lot of health benefits, such as reducing the risk of cancer, decreasing inflammation, and improving blood sugar control.
Liver
The liver is a great source of folate and the best animal-based source of Vitamin A. How great is that? In fact, one serving will provide you 100% of your daily Vitamin A intake. Vitamin A is linked to a lower risk of conditions such as cataracts and breast cancer.
Moreover, the liver is also a good source of iron, vitamin B, and copper. Other sources of folate include spinach, asparagus, mushrooms, and poultry.
Whole grains
Whole grains such as quinoa, rice barley, and nuts are rich in fiber, vitamins, minerals, antioxidants, and protein. They’re also great sources of magnesium, phosphorous, thiamine, and copper.
Whole grains contribute to a lower risk of heart disease, diabetes, and high blood pressure. As data from a ten-year study of more than 17,424 participants have shown, those who consumed high portions of whole grains had 47% fewer chances to have heart disease. Another study on more than 250,000 participants has shown that whole grains consumption is linked to a 14% lower risk of stroke.
Now that we’ve established you can eat healthy even though it’s Thanksgiving, it’s important to go on a walk about 15 minutes after you’ve finished eating. This can help your move food through your gut smoothly, improve blood sugar levels, and help you burn those extra calories.
Make sure to also check: Will Target Be Open This Year For Thanksgiving?
