Thanksgiving is exactly one week away. The average meal on this day contains about 3,000 calories and 229 grams of fat. Besides the obvious health and weight impact this meal will have on you, these meals can zap your energy. By cleaning up your traditional recipes, you can save some calories and have the energy to enjoy the day with your family.

Here are some tips:

1. Don’t smother veggies with excess butter. Use herbs and spices to season the dish.

2. Add dried fruit or nuts to fancy the dish up. Some classic pairings are carrots and dried cranberries or squash and apples.

3. When making stuffing, substitute a portion of the breadcrumbs with chopped onions and vegetables. It adds fiber, moisture and added nutrients.

4. When making mashed potatoes, switch from whole milk to low fat milk. Add greek yogurt or quark instead of sour cream. Skip some of the butter and salt by adding garlic or parmesan cheese to potatoes.

5. If your guests are adventurous, substitute half of the white potatoes for sweet potatoes or butternut squash. Warning your potatoes will come out orange.

6. Half the white potatoes can be swapped for cauliflower in mashed potatoes and no one will be the wiser.

Green Bean Casserole is a Thanksgiving tradition in so many homes. The problem with it is the condensed, canned “Cream of Chemical” soup and the processed French fried onion topping. My final tip is a cleaned up version as a wonderful substitute.

Most important is to enjoy your family and friends and remember that Thanksgiving is only one day. No matter what indulgences you enjoy, Friday morning affords a new opportunity for a new day!!!

Happy Thanksgiving to all.

Denise Baldwin

Board Certified Nutrition and Wellness Coach