The Nutrients in Thanksgiving Foods

Some foods may surprise you! 


Cranberry Sauce (Unsweetened)

Cranberries spell trouble for bacteria that cause most urinary tract infections. If you like sweet cranberries, add a minimal amount of sugar or artificial sweetener.

Applesauce and Apples

Heart-healthy fiber does indeed keep the doctor away. Look for unsweetened applesauce to get the fiber without the sugar. Bake apples with the skin to get a potent flavonoid called quercitin, which helps prevent heart disease.


You get the most bone-building calcium and protein from hard cheeses

Dark Chocolate

Seventy percent dark chocolate contains the most flavonols—helpful plant substances that help decrease cholesterol.

Green Beans
Naturally low in calories, string beans are loaded with vitamin K, which helps protect your bones. Also, a good source of vitamin C and vitamin A. But skip heavy sauces with this veggie. Try beans lightly tossed with olive oil and lemon.

Nuts are chock-full of heart-healthy unsaturated fat, vitamins, minerals and phytonutrients.

Pumpkin Pie
This rich orange vegetable contains carotenoids for making vitamin A in the body and fighting free radicals. Pumpkin is also a good source of potassium and fiber. Beware: Most pies are loaded with sugar. Use artificial sweetener instead of sugar for a lower calorie dessert.

Yams/Sweet Potatoes
Yams offer carotenoids, potassium, vitamin C and fiber. Candied yams are high in sugar. Bake with a bit of brown sugar, or with artificial sweetener, for the taste without the calories.


Knowing the calorie counts of holiday foods may stop you from reaching for another ladle of gravy, a second piece of cheesecake or another cup of egg nog.

Egg nog with alcohol, 1 cup = 360 calories

Gravy, 1/4 cup = 47 calories

Pecan pie, 1/8 of 9-inch pie = 503 calories

Pumpkin pie, 1/8 of 9-inch pie = 204 calories

Cheesecake, 1/6 of cake = 257 calories

Cheddar cheese, 1 ounce = 114 calories

Snack chips, 1 ounce = 138 calories

Sugar cookies, 2 small = 132 calories

Hershey Kisses, 9 pieces = 230 calories

Fudge, 1 ounce = 140 calories

Potato latke, 1 medium = 257 calories

Stuffing, 1/2 cup = 179 calories

Mixed nuts, 1 ounce = 175 calories

Mashed potatoes (made with milk and butter), 1 cup = 238 calories




From the amazing

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