3 Healthy & Simple Thanksgiving Food Swaps

Whether you’re hosting or were invited to a get-together, you want to make (or bring) delicious dishes that everyone will enjoy. Unfortunately, a lot of the traditional Thanksgiving meals aren’t necessarily the healthiest. Loaded with sugar, sodium, fat and preservatives, they might taste delicious but ultimately you’ll end up regretting that you ate them. Not to mention that this is only the beginning of all the holiday parties you’ll end up attending over the next several weeks.

Fortunately, with only a few simple swaps you can offer healthier versions of everyone’s favorite dishes.

Cranberry Sauce – Cranberry sauce can be extremely high in sugar. Many times recipes can call for a entire cup of sugar, which is around 200 grams!

Original Recipe
•1 (12 oz) bag fresh cranberries
• 1 cup of orange juice
• 1 cup white sugar
• Cal: 95 kcal  | Sugar: 2
• 11 servings per recipe

Healthy Makeover
• 1 (12 oz) bag fresh cranberries
• 1/3 cup orange juice
• 2/3 cup of water
• 1/2 cup sugar
• Cal: 40 Kcal | Sugar: 8g
• 11 servings per recipe

Sweet Potato Casserole – The always popular sweet potato casserole is not only high in fat but sugar as well. Surprisingly enough is that if you eliminate the butter and marshmallows, it still tastes amazing.

Original Casserole Recipe
• 3 ½ pounds sweet potatoes
• 1/2 cup dark brown sugar
• 8 tablespoons unsalted butter
• 2 eggs• 1 tsp vanilla extract
• 1/2 tsp Kosher salt

Topping
• 1 cup dark brown sugar
• ½ cup all purpose flour
• 4 tbsp unsalted butter
• 1 cup chopped pecans
• 2½ cup mini marshmallows
• Total Cal: 558 Kcal | Fat: 19g | Sugar 50g
• 8 servings per recipe

Healthy Casserole Makeover
• 3 ½ pounds sweet potatoes
• 1/2 cup honey
• 1 egg
• 1 tsp ground cinnamon
• ¼ tsp ground nutmeg
• 1/8 tsp ground ginger
• 1/2 tsp Kosher salt

Topping
• 1 tbsp packed dark brown
• 1/3 cup chopped pecans
• Total Cal: 160 Kcal | Fat: 4g | 18g
• 8 servings per recipe

Green Bean Casserole – By making the switch to reduced cream soup and homemade crispy onion topping, you can significantly reduce the sodium levels.

Original Casserole Recipe
• 1 can of condensed cream mushroom soup
• ¾ cup milk
• 1/8 tsp ground black pepper
• 4 cups cooked green beans
• 1 ½ cup of crispy fried onions
• Cal: 161 Kcal | Sodium 456mg
• 6 servings per recipe

Healthy Casserole Makeover
• 1 can of condensed cream mushroom soup (reduced sodium)
• 1/8 tsp ground black pepper
• 4 cups cooked green beans
• 1 medium onion cut into strips
• 3 tbsp all purpose flour
• Cal: 97 Kcal | Sodium: 27 mg
• 6 servings per recipe

A simple rule for reducing the fat, sodium and sugar in your Thanksgiving meals is to use low sodium items, substitute or reduce butter and sugar and to use non-calorie flavor enhancements such as nutmeg, cinnamon and ginger. By making these minor changes, you’ll feel good about what you and your guests are eating and your holiday season will be a happy and healthy one.


Head into the holiday season the healthy way. Try one of Fresh ‘N Fit’s 7 chef prepared menus today and get 10% off your first order of $50 or more when you use promo code BLOG112619 at checkout. (offer expires 9am, November 29, 2019)

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