Which of your favorites come to mind when you think of Thanksgiving side dishes? Stuffing? Mashed potatoes? Sweet potato casserole with marshmallows? Possibly roasted vegetables?
According to a recent 2023 Campbell’s “State of the Sides” report, 67% of people surveyed said they prefer side dishes to the main course. With Americans, mashed potatoes take the cake as their favorite dish, with stuffing coming in second place.
However, holiday eating can also bring significant anxiety to those who struggle with moderation and have health goals. Here is what registered dieticians recommend for a healthy but satisfying Thanksgiving dinner.
What are the healthiest Thanksgiving side dish choices?
Thanksgiving classics are a must, but Abra Pappa, licensed dietitian nutritionist, said the healthiest way to enjoy the holiday is by shaking up options for side dishes.
Many holiday staples have a dense, mushy feel and are delicious, but they may not leave us feeling our best. The healthiest side dish choices change the texture, flavor, and nutritional profile.
“What I think a lot of people don’t put on the table that makes a difference is something with acid and something fresh,” Pappa says.
You might try chutney, a tart and sweet homemade applesauce, cranberry sauce, or a fall platter incorporating fruit. The easiest way to do this is a salad containing crunchy cool greens and a hint of acid in the salad dressing.
It doesn’t have to be elaborate roasted vegetables, says Pappa. You could have a simple green salad and a fun dressing.
“Certainly, from a nutrition perspective, that’s a nice bonus because we’re getting in more fresh, punchy, vibrant vegetables, but it also dramatically improves the balance of the meal from a flavor perspective,” says Pappa.
Overall, vegetables will be the healthiest side dish choice to include. Besides contributing to the daily recommended intake — which is only reached by 10% of adults — it will also bring variety to your plate.
“It’s autumnal vegetable season, so I love really leaning into a variety of veggie dishes that we can put on the table,” says Pappa. “There’s 1,000 ways to make Brussels sprouts, and they should be on the table, in my opinion.”
Pappa recommends starting with healthy produce. “It’s worth the extra step to sift through and make sure that the produce you’re buying looks really fresh, so if the Brussel sprouts are super brown and starting to discolor, they’re older, and they’re not going to be as good,” said Pappa. “You’re going to have to use a lot more (seasoning) to make those Brussels sprouts taste good.”
What does a healthy Thanksgiving plate look like?
A few components combine to make a healthy Thanksgiving dinner plate that will leave you feeling good and satisfied. No one wants to spend the night sick and uncomfortable from overeating.
Ensure you have vegetables on your plate to balance out carb-heavy dishes.
You may want to add your favorite foods, but try a little of everything, prioritizing your treasured dishes.
For example, “Mashed potatoes and stuffing are absolute necessities; there is no Thanksgiving worth it if I’m not having (them),” said Pappa. However, she would be overly full if she also had some of her mother’s homemade biscuits. So, she takes them home to eat as leftovers for after-Thanksgiving enjoying.
“This idea of FoMO, like you have to have every single solitary thing on your plate — check in with yourself to see how much you can handle,” said Pappa. “What is your limit? How much do you actually want to eat in the moment?”
The old saying, “Your eyes are bigger than your stomach,” applies here. A study published in Food Quality and Preference found we often serve ourselves to fit the size of the plate, so be attentive to portion sizes, mainly if you’re using bigger dinner plates. You can always return for more food if you’re unsatisfied when you clean your plate.
There is also the healthiest way to eat from your plate.
Eating protein is the best way to manage your blood sugar levels, preventing energy crashes and helping you feel more satisfied, according to registered dietitian and the Vice President and Co-Founder of health at wellness-tech startup Nutrisense, Kara Collier.
You’ll want to support the protein with non-starchy vegetables, which will add fiber to your meal. Fiber helps control blood sugar levels and helps the body digest.
Individuals who have diabetes have to be careful balancing a traditionally carb-heavy Thanksgiving meal with other dishes, says Collier.
“It can add up pretty quickly, especially for folks with diabetes,” says Collier. “So (be) a little more selective of which carbohydrate choices you pick.”
Collier also recommends bringing a low-carb dessert or side dish so you know you’ll have something glucose-friendly to enjoy.
How can you eat healthy at Thanksgiving?
We give our food cultural and emotional meaning, so our celebratory holidays involve gathering with family and friends to enjoy a meal. The key to successfully eating healthy on Thanksgiving is to honor traditions while sticking to basic principles of moderate eating.
“We can shift our mindset to make sure we’re still prioritizing nourishment throughout the season, and that leaves us plenty of room to be able to have these beautiful traditional meals,” says Pappa. “Yes, they might be denser in calories than what we’re used to consuming on a Monday night, but…our bodies can handle a couple of meals a year that are super dense (in) calories.”
This means enjoying both our holiday favorites and food that nourishes our bodies and makes us feel good.
“I will continue to eat the way that I normally eat on Thanksgiving, meaning that I love balancing all of my meals with vegetables…and that’s not going to go away for me on Thanksgiving,” says Pappa.
Remember to also take care of your health in aspects in addition to food. Are you getting quality sleep? Managing your stress? Are you drinking too much? It lowers inhibitions and sometimes causes us to overeat. Are you getting any exercise or a walk?
“You’d be surprised at how much just 10 minutes of movement after eating helps,” says Collier.
