It is almost Thanksgiving and I’ve had lots of questions about how to make this year’s Thanksgiving dinner a healthy one. Well, the great news is that the basis of most people’s Thanksgiving meals is nutritious whole foods. The complicating factor is that we often mess with those healthy options and make them high in fat, sugar, and calories. So let’s see if we can get back to basics and make our Thanksgiving meal one that our bodies are truly grateful for.

Turkey is the centerpiece of most Thanksgiving meals and it’s an excellent source of lean protein – particularly if you eat the white meat and leave the skin behind. Gravy can be very high in fat so be sure to let it cool and skim the fat off the top before serving. And use a little to moisten your turkey – as opposed to drowning your mashed potatoes!

Make your stuffing with whole wheat bread or a mixture of brown and wild rice (if you prefer a rice version). The veggies like carrots, onion and celery as well as the herbs and spices add flavor and nutrition.

Consider making more green veggies than the traditional green beans. You could skip the green bean casserole and sauté the beans with some garlic and caramelized onions instead. It’s a delicious dish! Cut some Brussels sprouts in half, toss with a little olive oil and garlic and roast them in a 400 degree oven until tender. And make a spinach, cranberry, walnut, apple salad. I use low fat balsamic vinaigrette and not a drop is left by the end of the meal.

My favorite way to include squash is to buy delicata squash. They are readily available in grocery stores – ask if you don’t know what they look like. I cut them in half lengthways, scoop out the seeds, drizzle with olive oil and bake in the oven. My kids call the squash slices “orange candy” and just can’t get enough of them.

The more challenging piece of the meal can be the appetizers. Bowls of nuts and big cheese platters can provide so many calories before the meal even begins. I like to set out platters of fresh fruit and vegetables with low fat dips for guests to munch on as they arrive. Another fun idea is to make a healthy soup  – like butternut squash or vegetable soup – in a crockpot. I set out mugs and spoons next to the crockpot and encourage guests to help themselves to a cup of soup when they come in.

And then dessert. One of my favorite Thanksgiving desserts is baked apples. I core the apples and fill them with some raisins, nuts, cinnamon and nutmeg. They smell wonderful as they are baking and they make for a warm and healthier option. I also like to serve the pumpkin pie filling in small glass bowls. Removing the pie crust saves so many calories and the filling is the yummiest part anyway.

No matter what you decide to cook or eat on Thanksgiving, be sure to take your time to mindfully eat and enjoy your meal. Happy Thanksgiving to all!