Thanksgiving is the meal where nobody is counting the calories right? 

While many might agree, many others are thinking twice about what they’re eating for the holiday feast. Preparing a Thanksgiving meal that is healthier and lower in fat can still please the crowd. We’re not talking about replacing each dish entirely. All you need is a few ingredient substitutions. Try out these substitutions and a some alternative recipes for a healthier and delicious Thanksgiving meal.

• Turkey: buy a turkey breast instead of the whole bird. Breast meat has lower calories than dark meat. Great for smaller gatherings. If a whole turkey is needed, avoid self-basting turkeys, this is added fat. Avoid deep frying the turkey, opt for smoking or roasting. Stuff the turkey cavity with halved onions and lemons. Add in fresh herbs like sage, thyme, and rosemary. Instead of rubbing the turkey with butter or oil, lightly coat it with a cooking oil spray, and season with salt and pepper. 
• Gravy: this dish is one of the biggest calorie culprits. To make this dish healthier we want to reduce fat and sodium. When making gravy replace turkey drippings with vegetable oil. Vegetable oil is lower in saturated fat. If you must use the turkey drippings, use a fat separator to remove some of the fat while keeping all the flavor. When making the roux use a small amount of olive oil instead of butter. Use cornstarch instead of flour to make the roux. Use low sodium or unsalted broth. Wait until the gravy has thickened to taste it before adding salt (flavors concentrate while cooking). If needing to lower sodium more, rely on fresh herbs, minced garlic, and diced onions for a rich flavor base, instead of salt.    
• Mashed Potatoes: instead of adding in a bunch of butter and cream into your potatoes, try mixing in starchy water (from when you boiled the potatoes). This will still give you the texture you want but without the added fat. Another option is to add chicken broth or evaporated skim milk. Feel like you’re missing out on flavor? Mix in roasted garlic and herbs. Cut back on the amount of salt and add in garlic powder, onion powder, fresh chives, parsley, rosemary, or thyme. Replace russet potatoes with Yukon gold potatoes, keep the skin on for an added source of fiber and antioxidants. Yukon gold potatoes have a higher moisture content which will make your mashed potatoes creamier. 
• Dressing/Stuffing: use whole grains instead of white breads, like whole wheat, multigrain, or sourdough bread. Use unsalted or low sodium broth. Use some olive oil in place of some of the butter when sautéing the vegetables. If you must use butter, choose unsalted butter. Use fresh herbs like sage, thyme, and rosemary in place of the high sodium seasoning packets. Bake the dressing in a casserole dish instead of inside the turkey. Avoid using ingredients like sausage and bacon. Focus on the seasonings. The right seasonings can go a long way with making food flavorful. 
• Sweet Potato Casserole: replace most of the brown sugar with natural sweeteners like maple syrup or coconut sugar. Use coconut oil in place of large amounts of butter. Use low-fat milk instead of heavy cream. Replace the marshmallows on top with a crunchy topping streusel, using oats, nuts, almond flour, and a small amount of coconut oil. You can also simply use less sugar and butter than the recipe calls for, trust me you won’t miss it. 
• Desserts: pies are always the popular dessert. The filling is the flavor of the pie. Try making a crustless pie. If you still want the crust, try making it with whole wheat flour. Use healthier fats like olive oil instead of butter. Opt for a nut or oat-based crust. Most dessert recipes have a large amount of sugar in them, cut that amount by ¼ to ½, trust me you won’t miss any sweetness.  Replace refined sugar and corn syrup with natural sweeteners, like honey and maple syrup. Honey has a lower glycemic index than refined sugar, which is better for blood sugar levels and insulin resistance. Just remember honey is sweeter than refined sugar, so you won’t need as much of it. 

Enjoy all your Thanksgiving foods and reduce the calories! It's a win win!!

Still planning to indulge in all the extra calories? Practice portion control. You can still enjoy your favorite dishes without overdoing it simply by consuming less. 

Check out these recipes if you're still looking for alternatives!

	Oven Roasted Vegetables	Ingredients 2 medium bell peppers cut into 1-inch pieces (I recommend red, yellow, or orange) 2 medium zucchini ends trimmed and cut into 1/2-inch pieces 1 small sweet potato scrubbed and cut into 3/4-inch pieces 1 small red onion cut into 1-inch cubes 1 small head of broccoli cut into florets or swap cauliflower or 8 ounces trimmed Brussels sprouts 3 tablespoons extra virgin olive oil 1 tablespoon Dijon mustard or one additional tablespoon olive oil 2 teaspoons Italian seasoning 1 teaspoon kosher salt ½ teaspoon garlic powder ½ teaspoon ground black pepper 3 tablespoons grated Parmesan cheese optional Instructions Position racks in the upper and lower thirds of the oven (if using two sheets) or the center of the oven (if using one). Preheat the oven to 400 degrees F. Generously coat two large, rimmed baking sheets with non-stick spray. Place the vegetables in a great big bowl (or you can toss them right on the two baking sheets, dividing the ingredients between each). Top with the oil and mustard. Sprinkle with Italian seasoning, salt, garlic powder, and black pepper. Toss to coat. Pay special attention to the broccoli florets and make sure they get an adequate amount of oil, as they are more prone to burning. Divide the vegetables evenly between the two sheets, spreading them into a single layer. Roast the vegetables at 400 degrees F for 25 to 35 minutes (or if you have the convection option, do a convection bake at 375 degrees F for 20 to 25 minutes). Toss the vegetables, rotate the pans 180 degrees, and switch the pans' positions on the upper and lower racks halfway through. The vegetables should be turning brown and crispy at their edges and tender inside (the cooking time may vary based on your oven). Sprinkle with the Parmesan cheese. Enjoy hot or at room temperature, with additional salt and pepper to taste.
	Parmesan Herb Roasted Acorn Squash	Ingredients 2 acorn squash (small to medium sized) ¼ cup extra-virgin olive oil 1 cup finely grated parmesan cheese 1 teaspoon garlic powder ½ teaspoon kosher salt ½ teaspoon dried basil ½ teaspoon dried thyme ½ teaspoon dried oregano Instructions Preheat the oven to 425°F (220°C). Slice the top and bottom of the squash, then place it on a flat end and slice it in half. Scoop out the seeds with a spoon, then slice each half into slices about 1-inch thick. Add the squash to a large mixing bowl along with the oil, parmesan, garlic, salt, basil, thyme, and oregano. Use your hand to toss the ingredients together, until well mixed. Place the squash slices on a parchment-lined baking tray. If there's extra parmesan herb mixture in the bowl, just press that onto the top side of the slices. Bake for 20 to 25 minutes, until soft and lightly golden on top. Transfer the roasted acorn squash to a serving platter and enjoy!
	Lemon Garlic Sautéed Spinach	Ingredients 2 teaspoons extra-virgin olive oil 1 garlic clove, chopped 5 ounces spinach ¼ teaspoon sea salt Lemon wedge, for squeezing Freshly ground black pepper Instructions Heat the olive oil in a large skillet over medium heat. Add the garlic and cook for 30 seconds, or until fragrant but not at all browned. Add the spinach and salt and cook, tossing, for 1 to 2 minutes, or until the spinach is just wilted. Remove from the heat and season to taste with lemon juice and freshly ground black pepper.