Thanksgiving with a Cardiologist and Registered Dietitian

Thanksgiving at the O’Keefe house is festive and fun, yet healthy. Sure, we splurge a little, but our menu is still colorful and fresh. Below is the O’Keefe Thanksgiving meal plan:

Turkey:
You can’t go wrong with this healthy source of lean protein.

Mixed Green Salad:
I like to mix baby greens, spinach, hearts of palm, cucumbers, tomatoes, anything to add color into a salad. Drizzle the salad with light vinaigrette (olive oil and balsalmic vinegar), sprinkle with fresh parmesan cheese and garnish with pimento.

Fruit Salad:
Another easy way to add color, not calories to your meal. Slice fresh, colorful fruits like strawberries, blueberries, grapes, pineapples, cantaloupe, even apples and bananas (the more color the better) and serve chilled.

Green Beans Almondine:
Again, simplicity is key. I simply use chicken broth in the steamer instead of water and steam green beans as usual, when done toss with Benacol and sliced almonds.

Sweet Potatoes:
My kids have never been fans of sweet potato casseroles, but baked sweet potatoes sprinkled with cinnamon is a healthy option.

Cranberries:

While festive, most cranberry sauces have far too much sugar. I recommend making your own, but only using 1/3 the sugar from the recipe on fresh cranberry packages – try adding some sliced apple to tame the tart.

Whole Grain Rolls:
We serve these warm, on the side, and not before the meal!

Pumpkin Pie:
We do serve the traditional pumpkin pie, but I use only nonfat condensed milk and a lowfat pie crust. Just remember – portion control!

Alcoholic Drinks:
For the adults, of course. With one drink per day, heart protection is highest and the risks for alcohol-related health problems are at their lowest. People who drink one or two drinks daily have a 25% to 50% lower risk of heart attack, a 40% lower risk of stroke, and about a 33% reduction in the risk of developing diabetes.

Thanksgiving and the holiday season is a time to celebrate and with food being a large part of the celebrations, remember to keep moderation in mind.

Just as important during this time is maintaining healthy numbers, be it triglyceride, cholesterol, blood pressure etc. See how to keep your health numbers in check here.

In Good Health,

Joan O’Keefe, RD

For additional information on health supplements, see cardiotabs.com.

Photo credit: bennthewolfe

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