How Our Nutritionist Plans for a Holiday Meal

When dietitian Jamie Leskowitz, MS, RD, attends her family’s Thanksgiving get-together, she sets herself up for success—while also enjoying her favorite comfort foods. Because many holiday dishes are high in calories, saturated fat, sugar, and sodium, Leskowitz makes mindful choices so she’ll love the meal while also feeling her best.

“Thanksgiving is, hands-down, my favorite holiday: It’s a time to enjoy flavorful and nostalgic fall dishes, spend quality time with family and friends, and express gratitude,” says Leskowitz, a registered dietitian and certified diabetes care and education specialist at the Metabolic and Weight Control Center at Columbia. “I tell my patients to be intentional, but not to overthink their food choices to the point where they can no longer enjoy the holiday.”

For this season, Leskowitz shares her expert approach to this traditional feast.

Take a Healthy Approach

Whether you’re hosting a dinner or bringing a dish, consider watching portion sizes, building a balanced plate, and limiting those creamy sides.

• Plan the day: It’s easy to focus on the meal itself, but don’t lose sight of the rest of the day. “Enjoy your usual breakfast and, if possible, fit in some physical activity before the meal,” advises Leskowitz.
• Use the ‘healthy plate’ method: This is a great visual to help you create your plate. To ensure your meal is well-balanced, aim for ¼ plate lean protein (like skinless turkey), ¼ plate high-fiber carbohydrate (like sweet potato, wild rice, quinoa, or squash), and ½ plate non-starchy vegetables (like Brussels sprouts, mushrooms, cabbage, greens, or carrots). Adds Leskowitz, “Fill up on the protein and veggies, while enjoying those higher-calorie sides in small portions. For me, nothing says ‘Thanksgiving’ more than stuffing—one of my all-time favorite sides—and I have it exactly once a year. I look forward to it, keep the portion small, and savor it.”
• Slow down: “We tend to eat mindlessly when we’re socializing, especially if we’re lingering by the appetizers,” notes Leskowitz. “When you sit down to eat your plate, drink water throughout the meal, and put your fork down between bites. Slowing down helps you enjoy your meal and recognize your fullness sooner.”
• Avoid high-calorie beverages: Sugary drinks and cocktails come with a lot of calories. Instead of drinks with juices, added sugars, or syrups, reach for water or seltzer. “It’s an easy way to reduce unnecessary calories and focus instead on some of your favorite dishes,” says Leskowitz. Also, keep in mind that alcohol impacts overall health and lowers inhibitions, which can lead to overeating.
• Limit creamy dishes: Recipes like green bean casserole, creamed spinach, and mashed potatoes are often loaded with saturated fat, which most experts agree we should limit for heart health. Instead, Leskowitz recommends “filling up on more simply prepared dishes, like roasted vegetables, sauteed spinach, or roasted turkey.”
• Enjoy dessert: You might think Leskowitz would skip dessert. You would be wrong. “Whether your favorite Thanksgiving pie is apple, pumpkin, or pecan, serve yourself a small sliver and savor each bite. If available, add some fruit to your plate to help you feel satisfied.”

Try These Holiday Recipes

For flavor-packed dishes, choose seasonal produce, use simple ingredients, and think about combinations that work well together. Here are Leskowitz’s top finds for Thanksgiving recipes:

• Lean protein: Roasted turkey is a great source of lean protein, and Leskowitz recommends this herb-roasted turkey recipe. She pairs it with another great find: this recipe for naturally sweetened cranberry sauce (instead of ½ cup honey or maple syrup, she uses ¼ cup).
• High-fiber carbohydrates: “When I think of fall, I think of hearty grains like farro and wild rice, which are delicious and packed with fiber,” says Leskowitz. Fiber is both filling and heart-healthy, so it’s a great addition to the meal. Other high-fiber carbs for Thanksgiving include sweet potatoes, quinoa, parsnips, peas, and squash. A light squash soup makes a great starter.
  Leskowitz’s favorite high-fiber carb recipes include these gems: farro salad (instead of ½ cup shaved pecorino cheese, use ¼ cup for great taste with half the calories and half the sodium) and roasted squash and raw carrot soup.
• Veggies, veggies, veggies: Non-starchy vegetables are key for weight management, and they are also incredibly flavorful, says Leskowitz, whose favorites include broccoli, Brussels sprouts, cabbage, cauliflower, carrots, mushrooms, turnips, kale, and spinach. “I love to roast them with olive oil, mash them as a mashed potato alternative, toss them in a hearty salad, or puree them into a soup. Your guests will absolutely love them.”
  Leskowitz found this balsamic oven-roasted carrots recipe, which she says adds great color to your table (plus lots of vitamins and minerals). For a mashed potato alternative, her top pick is this mashed cauliflower dish.