Nutrition Experts
Question:
Thanksgiving dinner is my very favorite meals. What are some nutritional benefits of traditional foods?
Answer:
The Thanksgiving meal is a veritable cornucopia of nutritious foods. Below are highlights for a few traditional favorites:
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Turkey, the meal's centerpiece, is an excellent source of protein and offers iron, zinc and B-vitamins. It's a calorie and fat bargain, too, as long as you skip the skin and go light on the gravy. A 3-ounce serving of cooked skinless white meat contains about 115 calories and 1 gram of fat; the same amount of skinless dark meat contains about 140 calories and 4 grams of fat.

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Deep-orange pumpkin, sweet potatoes and butternut squash are eye-appealing and loaded with vitamin A, which is important for healthy eyes. Toss peeled chunks with olive oil and a dash of nutmeg; roast until caramel-brown.

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Brussels sprouts and their kissing cousins, broccoli, cauliflower and cabbage, supply vitamin C and contain a compound that may help protect cells from damage by stimulating the body's own natural antioxidant systems for up to three or four days. Heap your plate with these healthy veggies, but go light on the butter or rich sauces.

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Cranberries are an excellent source of vitamin C and a good source of fiber. They're bursting with antioxidants that may help protect body cells from damage and promote heart health. Cranberries also contain a compound that may protect against urinary tract infections. For a sweet-tart relish, pulse fresh cranberries in the food processor with a cut-up unpeeled orange; stir in sweetener to taste.

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Nuts provide heart-healthy fats, protein, vitamins, minerals and fiber. They're also calorie-rich—a 1-ounce serving contains about 175 calories. Go for nuts in the shell, rather than grabbing handfuls of shelled nuts. The cracking process slows you down, which helps keep portions in check.
Nutritionist Experts
Our Nutrition Experts are registered dietitians who hold master’s degrees and are members of the American Dietetic Association and several specialty nutrition groups. They combine over 40 years experience in food and nutrition science, communications and counseling, the culinary arts and the development of nutrition education materials. They are quoted frequently in the national media and have written about nutrition for many major magazines, newspapers, and newsletters.