Nutritional Benefits of Thanksgiving

Happy Thanksgiving! Many of you are busy preparing for the biggest feast of the year. There is a ton of planning and cooking involved to feed friends and family members. While it is important to try to stay healthy during the holidays, I don’t push healthy eating down anyone’s throat at Thanksgiving. Believe me, I won’t be counting any calories or fat grams. I will be too busy shoving sweet potato casserole in my mouth to talk to anyone. What I do want to do is tell you about the nutritional benefits of the sides and desserts your Thanksgiving feast can provide. I think you may be surprised how much Vitamin C and fiber you may be getting.

Sweet Potatoes are high in Vitamin A & C and a good source of fiber and potassium. 1 medium sweet potato (5 in. long 2 in. diameter) has 100 calories, 23 grams of total carbohydrate, 4 grams of fiber, and 2 grams of protein.

Yams – Yams are not to be confused with sweet potatoes. Yams are starchier and drier. They are an excellent source of Vitamins A & C and a good source of fiber and potassium. One (67 gm) yam has 60 calories, 13 grams total carbohydrate, 2 grams fiber, and 1 gram of protein.

Butternut Squash is an excellent source of Vitamins A & C. It provides a good source of fiber, magnesium, and potassium. 1/2 cup cubed butternut squash provides 50 calories, 14 grams total carbohydrate, 2 grams of fiber, and 1 gram of protein.

Acorn Squash is a good source of Vitamin C. 1/2 cup has 30 calories, 7 grams of carbohydrate, 1 gram fiber, and 1 gram protein.

Cranberries are a good source of Vitamin C and fiber. 1/2 cup contains 25 calories, 7 grams of total carbohydrate, and 3 grams of fiber.

Brussel Sprouts are high in Vitamin C and a good source of folate. 4 sprouts has 40 calories, 0.5 grams fat, 6 grams total carbohydrate, 3 grams of fiber, and 2 grams of protein.

Corn is a good source of Vitamin C and low in fat. 1 medium ear contains 90 calories, 2.5 grams fat, 18 grams total carbohydrate, 2 grams fiber, and 4 grams protein.

Green Beans are a good source of Vitamin C. 3/4 cup cut green beans contains 20 calories, 5 grams total carbohydrate, 3 grams fiber, and 1 gram protein.

Pumpkin is an excellent source of Vitamin A, thanks to its orange color. It also provides you with a good source of Vitamin C. 3/4 cup has 25 calories and 6 grams of protein.

Apples are a good source of fiber. 1 large apple contains 130 calories and 34 grams total carbohydrate, 5 grams of fiber, and 1 gram of protein.

Reference:

Excellent Source means is contains 20% or more of the Daily Value.

Good Source means is contains 10%-19% of the Daily Value.

Sources: www.fruitsandveggiesmorematters.org, www.fda.gov

 

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Categories: Meal Planning

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One Comment on “Nutritional Benefits of Thanksgiving”

  1. julie
    November 17, 2011 at 7:28 pm #

    Thanks for the great reminder that turkey day is healthy for the body! I’m going to print and post this at work, right next to the flyer with the menu for our Thanksgiving meal celebration.

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