Thanksgiving's bounty brings family and friends together. This year as you approach the big feast, consider giving thanks and add a few healthy habits to your traditions.
Thanksgiving is a popular holiday for many reasons. It gives us an excuse to get together with family and friends for a day. We get to take a day off and revel in good company and family fun. And yes, there is the good food! The Thanksgiving feast may differ a bit from place to place, but the very simple, gracious concept of "giving thanks" appeals to people from all cultures and backgrounds. We may all have things to give thanks for, but we should all agree on these four:
Give thanks for … the harvest
Thanksgiving originally began as a celebration of a successful harvest and the cooperation between people and the land. To serve up the spirit - and the healthy benefits - of the fall harvest, choose food that is “in season” and that you may not normally be able to get as easily at other times of the year. Canned or frozen foods are other options, and they can often have the same nutritional value. It’s important to remember that fresh food often contains less salt than processed food.
In the days leading up to the holiday, visit farmers' markets in your area. At these smaller markets, you'll see locally-grown food at its freshest, and you can speak to the person who harvested it. If the nearest market is too far away, make an afternoon or day trip out of it and enjoy the crisp weather and autumn colours.
To get the freshest options from your grocery store, you may need to shop a few days before the holiday. Waiting until the last minute to shop for the holiday meal might not work - the shelves may be empty by the time you get there! To find out what fruits and vegetables are in season, visit Foodland Ontario.
Give thanks for … cautious food handling
The centrepiece of many a holiday feast is some sort of meat or poultry. And in the case of Thanksgiving, the most popular dish - turkey - is also one of the trickiest to prepare and cook safely. Bacteria that can cause food poisoning like salmonella and campylobacter can show up as uninvited dinner guests if foods are improperly handled or cooked. To avoid potential food poisoning at your feast, practice these turkey and side-dish safety tips:
- Keep helping hands clean: You should always wash your hands thoroughly with soap before and after handling food, but this is especially important when dealing with raw poultry and meat. Try to avoid touching turkey juices or drippings.
- Go for the cold: As soon as you bring a turkey home, immediately put it in the refrigerator or freezer. Bacteria grow rapidly at room temperature, but not in cold conditions.
- Think through thawing: Frozen turkeys take a long time to thaw. The safest way to thaw turkey is in the refrigerator, in the microwave, or in cold water. If you're thawing in the fridge, keep the turkey wrapped in plastic and in a deep pan that can hold any turkey drippings. If you’re thawing in cold water, keep the turkey in its airtight original wrapping and ensure the water remains cold by changing it every 30 minutes. For a microwave thaw, check your microwave's manual for details about power settings and thaw time. Never thaw meat at room temperature.
- Turn up the heat: Turkey should be cooked at a temperature of 170°C (325°F) or higher. Allow about 30 minutes of cooking time per pound of turkey's weight. To know when it's done, use a meat thermometer to measure the temperature of the thigh or breast. Once the turkey's internal temperature has reached 85°C (185°F), the turkey should be safely cooked through. You may choose to cook your turkey in an oven cooking bag. In this case, refer to the instructions on the bag to know when your turkey is ready. Check if the meat is tender and make sure there are no uncooked juices left.
- Clean up as you go: Prepping such a grand meal can mean you're using lots of different dishes, knives, stirring spoons, and other kitchen tools. To avoid cross-contaminating from one food to another, make sure to thoroughly clean any items you use with soap and hot water before switching them to another use. This is especially important when it comes to cutting boards. Plastic cutting boards are easier to sanitize than wood. Hot water with dish soap works well, as would a run through the dishwasher. Clear up any uncooked turkey pieces, and be sure to wash or throw out the towel you use for the job.
- Be side dish smart: Turkey drippings, excess fat or small parts of the turkey that have fallen into the pan, are often used to flavour the food.. Never use drippings from raw or partially cooked meat. It's also safer to cook stuffing separately, adding it into the turkey just before serving. Remember to place the cooked turkey on a clean plate, not on the same plate that was used to hold the raw turkey.
- Keep it hot: It may be impressive to lay out a big spread of food on the dinner table, but keep in mind that bacteria grow in room temperatures. Opt for smaller serving dishes, and keep the rest of the food heated or covered with lids. Refrigerate leftovers within two hours of cooking.
Give thanks for … portion control
When you're ready to sit down and tuck in to all of the Thanksgiving treats, it's easy to lose all portion size perspective. You want to try everything, right? You can, if you follow this dish-dividing rule: Separate your plate into special territories - half of your plate should be the "veggie" zone, while the other half can be shared by smaller portions of meats and starches, like potatoes and stuffing.
Vegetables provide loads of nutritional value. Veggie fibre will satisfy hunger and help keep you from overdoing it with all of the other goodies on your plate. Gravy is a Thanksgiving favourite, but you should think of it like butter – a little goes a long way, so use less.
How big a turkey should you buy? Some chefs say that about one pound of turkey per person, allowing for shrinkage and bones, is all you need. Just 4 ounces (about 113 grams) of this lean, low calorie poultry will provide 65% of your daily protein needs.
Remember, take your time and savour all of the flavours. Notice the scents and unique flavours of each dish instead of eating quickly so you get to dessert faster!
For more healthy and delicious ideas, explore the nutrition resources available at EatRight Ontario.
Give thanks for … family fun
Thanksgiving falls at the perfect time of the year. Autumn colours spread like a blanket across the landscape. Cooler temperatures have not quite given way to full-blown winter chill – in most areas. It's the ideal chance to get outside with family and friends and play games like softball, touch football, or pick-up basketball.
Not to mention that after a big meal and dessert, it's a good idea to stay on your feet! It's common to feel sleepy after a feast, but your body digests food more easily when you're sitting or standing upright. Laying down too soon after a meal can cause heartburn or indigestion.
So, resist the urge to collapse into the couch and vegetate in front of the television. Instead, get the family together and get moving. Take a leisurely walk or a light hike along a nearby nature trail. You'll burn off a few of the calories you've just eaten and give your body time to properly digest.
There's so much to be thankful for, and good health and a happy, safe holiday are two of the most appreciated.
Resources
Holiday Eating for a Healthy Waist - EatRight Ontario
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Foodland Ontario
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Article - Food and You - Part 1
Click here
Article - Staying Trim on Turkey Day
Click here
Healthy Living - Let's Talk Turkey - Health Canada
Click here
Article - Nutrition and Fitness
Click here
Fitness Videos - HealthyOntario.com
Click here
Active2010 Resource Locator
Click here