{"id":324972,"date":"2025-11-30T17:28:51","date_gmt":"2025-11-30T17:28:51","guid":{"rendered":"https:\/\/peraltafinancing.com\/uncategorized\/4-healthy-food-swaps-for-thanksgiving-dinner-niha\/"},"modified":"2025-11-30T17:28:51","modified_gmt":"2025-11-30T17:28:51","slug":"4-healthy-food-swaps-for-thanksgiving-dinner-niha","status":"publish","type":"post","link":"https:\/\/fivemor.com\/?p=324972","title":{"rendered":"4 Healthy Food Swaps for Thanksgiving Dinner \u2014 NIHA"},"content":{"rendered":"


\n<\/p>\n

\n

Thanksgiving is a wonderful holiday!\u00a0 Getting together with friends and family, the seasons changing, pausing to be grateful, the wonderful food and desserts. To make it even better- let\u2019s consider some healthy food swaps to enjoy the beautiful and meaningful day- without an uncomfortable stomach and weight gain.<\/p>\n

It is important to enjoy the holidays with loved ones but let\u2019s think for a moment about the food intake. The classic Thanksgiving menu of mashed potatoes, bread stuffing, marshmallow topping, pecan pie and gravy are loaded with carbohydrates, sugar or fat. When combined into one meal it can take a toll on blood sugar<\/a> and digestion<\/a>, and you may have experienced the post-Thanksgiving-meal need to nap.<\/p>\n

\u00a0<\/p>\n

Nutrient-Dense Thanksgiving Food Swaps (Gluten-Free, Dairy-Free, No Added Sugar)<\/h2>\n

\u00a0<\/strong><\/p>\n

1. STARTERS Start light with herbs and spices!<\/strong>\u00a0<\/strong><\/h3>\n\n\n\n
\u00a0<\/p>\n

\u00a0<\/p>\n

A. Roasted Pumpkin\u2013Carrot Ginger Soup<\/strong><\/p>\n

\u00a0<\/strong><\/p>\n

Calories (per 1 cup serving): ~120 cal<\/strong><\/p>\n

    \n
  • Pumpkin + carrots: 70<\/li>\n
  • Aromatics + olive oil: 40<\/li>\n
  • Coconut milk (optional): 10\u201315<\/li>\n<\/ul>\n

    \u00a0<\/strong><\/p>\n<\/td>\n

\u00a0<\/p>\n

Compared to Traditional Starter Dish<\/strong><\/p>\n\n\n\n\n\n\n\n\n
\u00a0<\/strong><\/td>\nCalories<\/strong><\/td>\n<\/tr>\n<\/thead>\n
This pumpkin-ginger soup<\/td>\n\n120<\/td>\n<\/tr>\n
Creamy pumpkin soup with cream<\/td>\n\n250\u2013320<\/td>\n<\/tr>\n
Butternut squash bisque (cream-based)<\/td>\n\n280\u2013350<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u2193 50\u201365% fewer calories, no dairy, and much higher fiber.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00a0<\/p>\n\n\n\n
B. Cauliflower Rice Herb Pilaf<\/strong><\/p>\n

Calories (1 cup): ~90 kcal<\/strong><\/p>\n

    \n
  • Cauliflower rice: 25<\/li>\n
  • Veggies: 20<\/li>\n
  • Olive oil: 40<\/li>\n
  • Herbs: 5<\/li>\n<\/ul>\n

    \u00a0<\/strong><\/p>\n<\/td>\n

\u00a0<\/p>\n

Compared to Traditional Stuffing<\/strong><\/p>\n\n\n\n\n\n\n\n
Dish<\/strong><\/td>\nCalories<\/strong><\/td>\n<\/tr>\n<\/thead>\n
Cauliflower pilaf<\/td>\n90<\/td>\n<\/tr>\n
Classic bread stuffing<\/td>\n350\u2013420<\/td>\n<\/tr>\n
Sausage stuffing<\/td>\n450\u2013550<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u2193 75\u201385% lower calories and no gluten<\/p>\n

\u00a0<\/strong><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

2. MAIN COURSE Swaps\u00a0<\/strong><\/h3>\n\n\n\n
\u00a0<\/strong><\/p>\n

A. Citrus Herb Roast Turkey (No Butter, No Sugar)<\/strong><\/p>\n

\u00a0<\/p>\n

Calories (4 oz. cooked turkey breast): ~160 cal<\/strong><\/p>\n

    \n
  • Pure lean protein<\/li>\n
  • Only olive oil + herbs<\/li>\n<\/ul>\n

    \u00a0<\/strong><\/p>\n<\/td>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Compared to Traditional Turkey Prep<\/strong><\/p>\n\n\n\n\n\n\n\n\n
Dish<\/strong><\/td>\nCalories<\/strong><\/td>\n<\/tr>\n<\/thead>\n
This citrus-herb turkey<\/td>\n160<\/td>\n<\/tr>\n
Butter-basted turkey breast<\/td>\n240\u2013300<\/td>\n<\/tr>\n
Dark meat turkey with skin + butter<\/td>\n320\u2013400<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u2193 30\u201350% fewer calories than butter-based methods<\/p>\n

\u00a0<\/strong><\/p>\n<\/td>\n<\/tr>\n

\u00a0<\/strong><\/p>\n

B. Stuffed Acorn Squash with Quinoa & Spinach<\/strong><\/p>\n

\u00a0<\/p>\n

Calories (\u00bd squash serving): ~250 cal<\/strong><\/p>\n

    \n
  • Acorn squash: 80<\/li>\n
  • Quinoa: 120<\/li>\n
  • Spinach\/walnuts\/cranberries: 40\u201350<\/li>\n<\/ul>\n

    \u00a0<\/strong><\/p>\n<\/td>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Compared to\u00a0 Vegetarian Main<\/strong><\/p>\n\n\n\n\n\n\n\n
Dish<\/strong><\/td>\nCalories<\/strong><\/td>\n<\/tr>\n<\/thead>\n
This stuffed squash<\/td>\n250<\/td>\n<\/tr>\n
Veg-stuffed bread dressing boats<\/td>\n380\u2013450<\/td>\n<\/tr>\n
Sweet potato casserole entr\u00e9e<\/td>\n450\u2013600<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u2193 35\u201350% fewer calories with higher micro-nutrients.<\/p>\n

\u00a0<\/strong><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00a0<\/strong><\/p>\n

3. SIDE DISHES Better choices, full of flavor\u00a0<\/strong><\/h3>\n\n\n\n
A. Green Bean Almondine\u00a0<\/strong><\/p>\n

Calories (1 cup): ~140 cal<\/strong><\/p>\n

    \n
  • Green beans: 35<\/li>\n
  • Olive oil: 50<\/li>\n
  • Almonds: 50<\/li>\n
  • Lemon\/garlic: 5<\/li>\n<\/ul>\n

    \u00a0<\/p>\n<\/td>\n

\u00a0<\/p>\n

Compared to Traditional Green Bean Casserole<\/strong><\/p>\n\n\n\n\n\n\n\n
Dish<\/strong><\/td>\nCalories<\/strong><\/td>\n<\/tr>\n<\/thead>\n
Green bean almondine<\/td>\n140<\/td>\n<\/tr>\n
Green bean casserole with fried onions<\/td>\n300\u2013360<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u2193 55\u201360% fewer calories, no dairy, no processed ingredients<\/p>\n

\u00a0<\/p>\n<\/td>\n<\/tr>\n

\u00a0<\/p>\n

B. Mashed Garlic Cauliflower (Potato Alternative)<\/strong><\/p>\n

Calories (1 cup): ~110 cal<\/strong><\/p>\n

    \n
  • Cauliflower: 25<\/li>\n
  • Olive oil: 60<\/li>\n
  • Garlic: 10<\/li>\n
  • Seasoning: 5<\/li>\n<\/ul>\n

    \u00a0<\/p>\n<\/td>\n

\u00a0<\/p>\n

Compared to Mashed Potatoes with Butter & Cream<\/strong><\/p>\n\n\n\n\n\n\n\n
Dish<\/strong><\/td>\nCalories<\/strong><\/td>\n<\/tr>\n<\/thead>\n
Cauliflower mash<\/td>\n110<\/td>\n<\/tr>\n
Traditional mashed potatoes<\/td>\n240\u2013350<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u2193 60\u201370% fewer calories, much lower glycemic load<\/p>\n

\u00a0<\/p>\n<\/td>\n<\/tr>\n

C. Roasted Brussels Sprouts with Pomegranate<\/strong><\/p>\n

Calories (1 cup): ~130 cal<\/strong><\/p>\n

    \n
  • Brussels sprouts: 40<\/li>\n
  • Olive oil: 60<\/li>\n
  • Pomegranate: 30 \"\"<\/li>\n<\/ul>\n

    \u00a0<\/p>\n<\/td>\n

Compared to Maple-Glazed Brussels Sprouts<\/strong><\/p>\n\n\n\n\n\n\n\n
Dish<\/strong><\/td>\nCalories<\/strong><\/td>\n<\/tr>\n<\/thead>\n
Roasted sprouts w\/ pomegranate<\/td>\n130<\/td>\n<\/tr>\n
Maple-glazed sprouts<\/td>\n260\u2013350<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u2193 ~50% fewer calories, no sugar glazes<\/p>\n<\/td>\n<\/tr>\n

D. Sweet Potato Wedges (No Sugar)<\/strong><\/p>\n

Calories (1 cup roasted wedges): ~150 cal<\/strong><\/p>\n

    \n
  • Sweet potato: 100<\/li>\n
  • Olive oil: 45<\/li>\n
  • Spices: 5<\/li>\n<\/ul>\n

    \u00a0<\/p>\n<\/td>\n

Compared to Sweet Potato Casserole (Marshmallows)<\/strong><\/p>\n\n\n\n\n\n\n
Dish<\/strong><\/td>\nCalories<\/strong><\/td>\n<\/tr>\n<\/thead>\n
Sweet potato wedges<\/td>\n150<\/td>\n<\/tr>\n
Sweet potato casserole<\/td>\n350\u2013500<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u2193 ~60\u201370% fewer calories, no sugar or marshmallow topping<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00a0<\/p>\n

4. DESSERTS Healthy treats and more nutritious!<\/strong><\/h3>\n\n\n\n
A. No-Sugar Apple Cinnamon Chia Crisp<\/strong><\/p>\n

\u00a0<\/p>\n

Calories (1 serving, \u00be cup): ~210 cal<\/strong><\/p>\n

    \n
  • Apples: 80<\/li>\n
  • Almond flour topping: 100<\/li>\n
  • Chia + coconut oil: 30<\/li>\n<\/ul>\n

    \u00a0<\/strong><\/p>\n<\/td>\n

Compared to Apple Crisp with Sugar + Oats<\/strong><\/p>\n\n\n\n\n\n\n\n
Dish<\/strong><\/td>\n\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Calories<\/strong><\/td>\n<\/tr>\n<\/thead>\n
No-sugar chia crisp<\/td>\n\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 210<\/td>\n<\/tr>\n
Traditional apple crisp<\/td>\n\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 380\u2013480<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u2193 45\u201355% fewer calories and no sugar spike<\/p>\n

\u00a0<\/strong><\/p>\n<\/td>\n<\/tr>\n

B. Crustless Pumpkin Pie Custards<\/strong><\/p>\n

\u00a0<\/p>\n

Calories (1 ramekin): ~180 cal<\/strong><\/p>\n

    \n
  • Pumpkin puree: 50<\/li>\n
  • Egg: 70<\/li>\n
  • Coconut milk: 50<\/li>\n
  • Spices: 10<\/li>\n<\/ul>\n

    \u00a0<\/strong><\/p>\n<\/td>\n

Compared to Traditional Pumpkin Pie<\/strong><\/p>\n\n\n\n\n\n\n\n
Dish<\/strong><\/td>\nCalories<\/strong><\/td>\n<\/tr>\n<\/thead>\n
Pumpkin custard<\/td>\n180<\/td>\n<\/tr>\n
Pumpkin pie with crust + sugar<\/td>\n320\u2013420<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u2193 40\u201355% fewer calories, no gluten, no sugar<\/p>\n

\u00a0<\/strong><\/p>\n<\/td>\n<\/tr>\n

C. Berry\u2013Coconut Whip<\/strong><\/p>\n

Calories (\u00bd cup): ~110 cal<\/strong><\/p>\n

    \n
  • Berries: 40<\/li>\n
  • Coconut cream: 60<\/li>\n
  • Lemon zest: 0\u20135<\/li>\n<\/ul>\n<\/td>\n
Compared to Whipped Cream Desserts<\/strong><\/p>\n\n\n\n\n\n\n\n
Dish<\/strong><\/td>\n\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Calories<\/strong><\/td>\n<\/tr>\n<\/thead>\n
Berry whip<\/td>\n\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 110<\/td>\n<\/tr>\n
Whipped cream + berries<\/td>\n\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 220\u2013300<\/td>\n<\/tr>\n
Cheesecake bites<\/td>\n\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 450\u2013600<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u2193 50\u201375% fewer calories, antioxidant-rich<\/p>\n

\u00a0<\/strong><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00a0<\/strong><\/p>\n

Bottom Line- \u201cHEALTHY PLATE\u201d vs. \u201cTRADITIONAL PLATE\u201d Calories<\/strong><\/h3>\n\n\n\n
Healthy Plate Example<\/strong><\/p>\n
    \n
  • Pumpkin soup: 120<\/li>\n
  • Turkey breast: 160<\/li>\n
  • Cauliflower mash: 110<\/li>\n
  • Green bean almondine: 140<\/li>\n
  • Brussels sprouts: 130<\/li>\n
  • Pumpkin custard: 180<\/li>\n<\/ul>\n

    Total: ~840 calories<\/strong><\/p>\n

    \u00a0<\/p>\n<\/td>\n

U.S. Thanksgiving Plate<\/strong><\/p>\n
    \n
  • Creamy soup: 280<\/li>\n
  • Butter-basted turkey: 300<\/li>\n
  • Mashed potatoes: 300<\/li>\n
  • Stuffing: 400<\/li>\n
  • Maple Brussels sprouts: 300<\/li>\n
  • Pumpkin pie slice: 350<\/li>\n<\/ul>\n

    Total: ~1,930 calories<\/strong><\/p>\n

    \u00a0<\/strong><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    \u00a0<\/p>\n

    Healthier choices can make a difference this holiday season. The healthier menu cuts calories by ~55\u201360% while improving nutrient density.<\/p>\n

    Enjoy the special time with family and friends, eat consciously and take a brisk walk after dinner.<\/p>\n

    \u00a0<\/p>\n

    + Calorie Comparison With Traditional U.S. Dishes<\/p>\n

    \u00a0<\/p>\n

    \u00a0<\/p>\n<\/p><\/div>\n\n","protected":false},"excerpt":{"rendered":"

    Thanksgiving is a wonderful holiday!\u00a0 Getting together with friends and family, the seasons changing, pausing to be grateful, the wonderful food and desserts. To make it even better- let\u2019s consider some healthy food swaps to enjoy the beautiful and meaningful day- without an uncomfortable stomach and weight gain. It is important to enjoy the holidays […]<\/p>\n","protected":false},"author":1,"featured_media":324973,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[122115,105276,166,90,12534],"tags":[1659,2074,1634,105277,57830,11587],"dealstore":[],"offerexpiration":[],"class_list":["post-324972","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-functional-medicine","category-integrative-health-blog","category-nutrition","category-recipes","category-weight-loss","tag-dinner","tag-food","tag-healthy","tag-niha","tag-swaps","tag-thanksgiving"],"yoast_head":"\n4 Healthy Food Swaps for Thanksgiving Dinner \u2014 NIHA - Som2ny Network<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fivemor.com\/?p=324972\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 Healthy Food Swaps for Thanksgiving Dinner \u2014 NIHA - Som2ny Network\" \/>\n<meta property=\"og:description\" content=\"Thanksgiving is a wonderful holiday!\u00a0 Getting together with friends and family, the seasons changing, pausing to be grateful, the wonderful food and desserts. 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Som2ny Network","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/fivemor.com\/?p=324972","og_locale":"en_US","og_type":"article","og_title":"4 Healthy Food Swaps for Thanksgiving Dinner \u2014 NIHA - Som2ny Network","og_description":"Thanksgiving is a wonderful holiday!\u00a0 Getting together with friends and family, the seasons changing, pausing to be grateful, the wonderful food and desserts. To make it even better- let\u2019s consider some healthy food swaps to enjoy the beautiful and meaningful day- without an uncomfortable stomach and weight gain. It is important to enjoy the holidays […]","og_url":"https:\/\/fivemor.com\/?p=324972","og_site_name":"Som2ny Network","article_published_time":"2025-11-30T17:28:51+00:00","og_image":[{"width":724,"height":483,"url":"https:\/\/fivemor.com\/wp-content\/uploads\/2025\/11\/pumpkin_soupiStock-872464778.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"admin","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/fivemor.com\/?p=324972#article","isPartOf":{"@id":"https:\/\/fivemor.com\/?p=324972"},"author":{"name":"admin","@id":"https:\/\/fivemor.com\/#\/schema\/person\/b85e3c3dc0e1daea076524dc8810c371"},"headline":"4 Healthy Food Swaps for Thanksgiving Dinner \u2014 NIHA","datePublished":"2025-11-30T17:28:51+00:00","mainEntityOfPage":{"@id":"https:\/\/fivemor.com\/?p=324972"},"wordCount":653,"commentCount":0,"publisher":{"@id":"https:\/\/fivemor.com\/#organization"},"image":{"@id":"https:\/\/fivemor.com\/?p=324972#primaryimage"},"thumbnailUrl":"https:\/\/fivemor.com\/wp-content\/uploads\/2025\/11\/pumpkin_soupiStock-872464778.jpg","keywords":["Dinner","Food","Healthy","NIHA","Swaps","Thanksgiving"],"articleSection":["Functional Medicine","Integrative Health Blog","Nutrition","Recipes","Weight loss"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/fivemor.com\/?p=324972#respond"]}]},{"@type":"WebPage","@id":"https:\/\/fivemor.com\/?p=324972","url":"https:\/\/fivemor.com\/?p=324972","name":"4 Healthy Food Swaps for Thanksgiving Dinner \u2014 NIHA - 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