Good Lifestyle

Thanksgiving is a special period of the year for many Americans. These are the holidays where families and friends come together and engage in a treat. During this day, Splurge-Digne meals are welcome and to reach an additional portion ofdessert is encouraged. However, if you try to keep your weight loss routine or you havefood allergyThe holidays can be difficult.

Fortunately, there are many ways to make small modifications to your main course andside dishes This will make the meal global that much more healthy. Every little gesture counts! We asked a handful of dietitians and registered leaders to share some of their tipsgiving healthy tips so you can integrate them with your holiday holidays this year.

Instead of CashingRegular brown potatoes, to trysweaters For a plus cloud-dense accompaniment dish. Sakiko Minagawa, MS, RDN, points out that the mashed potato potatoes can be both high in calories and greases with the inclusion of ingredients such as butter, cream and cheese.

"In addition, when you remove the skin from the potato, you also remove the fiber and other important vitamins and minerals," she adds. "A simple grilled sweet potato will have fewer calories, grease and more fiber than mashed potatoes. "

Sweet potatoes are also very high in vitamin A, which promotes health and skin health and supports your immune system.

Try thatSpicy sweet potato recipe.

If you go with the traditionalmash potatoes Road as a dish of support, consider replacing the olive oil butter.

"Instead of making mashed potatoes loaded with cream and butter, opt for extra virgin olive oil, vegetable broth, garlic and fresh herbs," saysSass de Cynthia, Rd, CSSD, a performance nutritionist based on the most. "They will always be perfect and satisfactory, but without being too heavy and loaded with unhealthy grease."

Recipe developer and wellness writerBeth Lipton Prefer to use oils that lend healthy greases, such as avocado oil and GHEE, especially when cooking food at high temperatures.

"Vegetable oils areLong-term harmful"And they cause inflammation, they can let you feel softly and illuminated even after a meal if you are sensitive to them," she says. " For heat cooking, avocado oil with heat or GREE.

It mentions that extra virgin olive oil is better used in dressings, sauces and everything you cook with lower heat.

Minagawa has a big tip to dostuffed eggs more nutritious, and it's by eliminatingmayo of the traditional recipe and instead of useGreek yogurt. Cup of a quarter of Mayo contains about 360 calories, 6 grams of saturated grease and less than 1 gram of protein.

"On the other hand, 1/4 cup of Greek non-divine bridge yogurt has about 30 calories, 0 grams saturated grams and 6 grams of protein," she says. "In addition, Greek yogurt is higher in proteins [which] plays an important role in corporal function and repair."

Of course, the protein also increases satiety, which can help you with the control of portions throughout the world.Thanksgiving feast.

Salt, without a doubt, adds flavor to any dish, but too can leave youdehydrate and swollen. There are many other ways that you can immerse the main plate or accompanying dish, which can be achieved by simply experimenting with herbs and spices.

"Fresh herbs and dried spices are like a gift of nature - they make your amazing food taste and they are responsible for health benefits," said Lipton. "If a recipe already calls herbs or spices, add a plus key."

You can garnish pretty much any dish, whether it's theTurkey Wheregrilled vegetables, with chopped fresh herbs such as Cilantro and Dill. Lipton likes to launch whole parsley leaves in her salads and basilics and her thname of her fruit desserts.

Sébastien Rudier, Executive Chief ofBrabo Brasserie andBrabo tasting room, offers an excellent solution to make gluten-free sauce for those who can have aIntolerance of gluten or celiac disease. Red, which is a mixture of butter and flour, is used as a thickening agent in various soups and sauces, includingsauce. But instead of flour, there is another ingredient that you can use to produce the same thick texture.

"Consolidate with corn starch gives a texture very similar to a red," he says. "The corn starch will take the same flavors. »

Try thatRoux recipe.

"You can not make pie without crust, likeApple or cherry, butpumpkin perfectly good without her, "says Sass. "Many people eat around the crust anyway, and it's a simple way to shave some excess and carbohydrate calories."

However, if you do not want to make a pie with apples or cherries,Sydney Greene, MS, RD, has a healthier alternative crust for you.

"Replace butter and white flour in generic pie crusts for coconut oil and wheat flour. Your loved ones without thanking you, "she says.

RELATED: The easy wayMake food healthier comfort.

In the same vein, Rudier in another way, you can incorporatepumpkin inMore healthy option dessert.

«Instead of a pumpkin pie, make pumpkin pudding with an option to addwhipped cream. Pumping the pumpkin is made with pumpkin puree, spices and pudding, "he says.

Pour the pudding into a cup, and finish with whipped cream (if your guests prefer) and cinnamon.

Sass says to give up canned cranberry sauce, which often contains additional sweeteners such asFructose-rich corn syrup, And instead of doing your own.

"Boil the cool cranberries in 100 percent of seasoned orange juice with a touch of pure maple syrup, cloves, cinnamon, ginger and orange zest," she says. "It is literally bursting with antioxidants as well as flavor and can be used as a garnish for sweet and savory dishes and remains. »

Try thatCranberries and Orange Relish Recipe.

Nicolette M. Pace, MS, RDN, CDE, and the chef says that if you are looking for another healthier alternative with cranberry sauce, try to make your own fruit computes to go with your Thanksgiving turkey.

"Compoted with your favorite fruit, which can be apples, cranberries, prunes or apricots, maybe throw in some walnuts, too," she says. "When you combine fruit with your main course, you have integrated the sweetness that people can desire ardently, so you do not want after and can go too light on the dessert. »

"Make one of your Savetier pies instead, surmounted by a crumble made of a combination of oatmeal, almond butter, maple syrup and cinnamon," says Sass. "You will cut calories and carbohydrates and your consumption of fiber, antioxidants and good fat. »

Try thatRecipe Blueberry-Peach Cobbler.

"First of all, do not put chemicals in your dinner with items that have already been prepared in a box or [are] frozen," says Pace. "These can be easier and practical, but they are not healthy and can be loaded with chemicals and sugar that you do not even know you eat. »

She suggests rather to make your own joke made with craftsman and fresh herbs instead of white bread and dried herbs. Chef Roudier suggests making your own stuffing of a more ventilated and crusting bread, as leaven or nuts.

Try thatApple Recipe Farce sausage.

"Classic configant yams are full of refined sugar with few protein or fiber," Greene says. "Choose fresh lines canned products, opt for maple syrup or coconut sugar instead of refined cane sugar, and exchange marshmallows for Greek plain yogurt. »

While Ashley Kennedy, MS, RDN identifies that it is gooddo crazy things All so often, it offers a healthier alternative to the pan of green beans.

"Green Haricot Amandine is a healthier alternative because you gap the cream-based soup used in a pot of green beans, which is rich in calories and saturated fats. »

On the other hand, the Almondine green beans typically comprises less than 2 tablespoons of butter in the dish together. In addition, Kennedy notes that you consume almond slices, which are rich in nutrients loaded with healthy fats and fibers instead of tinned fried onions that stemmes of generally higher green beans.

Try thatHealthy green beans saucepan recipe.

One of the simplest ways to make a more nutritious meal is to include a green leafy vegetable salad like curly cabbage andspinach and garnished with various other vegetables and maybe even fruits.

"Adding a salad to the menu is a fabulous way to add color, vitamins and minerals, fibers and phytochemicals to the menu," says Kennedy.

Phytochemicals are natural chemical compounds in plants that are supposed to provide certain health benefits, such as Stimulate the immune system and reduce oxidative damage in cells.

Lipton also designs that a salad made for a large side dish, but it emphasizes that all salads are not healthy, especially those that are served at holiday meetings.

"The temptation is to embellish each dish to make it special for the holidays, so you find yourself with salads loaded with sweet dried cranberries and candied nuts," she says. "Bang your plate better and stimulate nutrition by making a simple salad with a few greens, maybe a little celery or fennel to clean the mouth and a lemon vinaigrette, with just lemon juice, oil olive, a little honey, and some salt and pepper. "