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Give Thanks for these Delicious, Nutritious Foods
The foods spread on your Thanksgiving Day table offer more than delicious flavor. They're abundant in health-promoting nutrients, too.
Learn about their benefits—and get prep, selection and storage tips, too.
Sweet potatoes. Sweet potatoes are loaded with manganese and vitamins A and C, and are a good source of fiber and potassium, too. They're also bursting with beta carotene—more than any other fruit or vegetable. Beta carotene is an antioxidant that helps protect the body by fighting off free radicals. These harmful compounds may damage healthy cells and, in turn, increase risk for health problems such as heart disease and cancer.
Prep tip: Boost the natural sweetness of sweet potatoes by baking them in their jackets with a sprinkle of cinnamon.
Selection and storage: Choose firm sweet potatoes free of cracks and soft spots, and keep in a dark, cool area. They'll stay fresh for about 10 days.
Cranberries. A "berry" good source of vitamins, minerals and antioxidants! Cranberries contain vitamin C, manganese, and fiber plus antioxidants such as "proanthocyanidins." Preliminary research suggests that proanthocyanidins may help prevent urinary tract infections, gum disease and stomach ulcers. Other studies suggest that the antioxidants in cranberries may help protect against heart disease and cancer.
Prep tip: Cranberries are quite tart and need a bit of sweetener to make them palatable. To keep calories in check, reduce the amount of sugar in your cranberry sauce recipe by one-third. Or use a sugar substitute for all or part of the sugar.
Selection and storage: Choose packages of whole cranberries that contain plump, firm, bright-colored berries. Store in the crisper drawer for up to a month or in the freezer for up to six months.
Turkey. The meal's centerpiece is a terrific source of lean protein and contains iron, zinc, phosphorus, potassium, B vitamins and selenium. Selenium boosts immune function and works as an antioxidant to help protect cells from damage that may increase risk for heart disease, cancer and other health problems.
Prep tip: White turkey meat contains less fat and calories than dark meat. It's fine to keep the skin on during roasting to keep the meat juicy—just remove it before eating. A 3-ounce serving of boneless, skinless turkey breast contains only one gram of fat and zero grams of saturated fat.
Selection and storage: When purchasing a whole turkey, plan on about one pound per person. Younger birds, often called fryer or roaster turkeys, usually are the most tender and flavorful. Or consider buying turkey breast, which contains only white meat. Cook a fresh turkey within a couple of days, or freeze for up to a year.
Pumpkin. This seasonal squash supplies fiber, potassium, vitamins A and C, and the carotenoids, beta carotene and lutein, which may help keep vision healthy. Its seeds are filled with the minerals manganese, iron and zinc, as well as omega-3s and phytosterols—plant compounds that may help lower blood cholesterol levels.
Prep tip: Thicken fall soups with pumpkin puree (roast fresh peeled pumpkin chunks until soft, or use canned, and whirl in the food processor). Enjoy spicy roasted pumpkin seeds as a snack or crunchy topping for soups: mix two cups of rinsed, clean seeds with a tablespoon of melted margarine, a few dashes of Worcestershire sauce, and a sprinkle of garlic salt. Spread in a single layer on a cookie sheet and roast about 30 minutes at 200° F.
Selection and storage: Choose small, fresh, firm pumpkins that are heavy for their size. Look for "pie", "sweet" or "baby Pam" pumpkins for cooking. They're sweeter and less watery than larger jack-o'-lantern pumpkins¬. Store fresh pumpkins in a cool, dark place for up to two months. Once cut, cook pumpkin the same day.