Thanksgiving can pose a conundrum in a world of increased allergies, diet-consciousness and nutrient awareness. According to research from the Calorie Control Council, a traditional holiday dinner can carry approximately 3,000 calories. With additional meals, snacking on appetizers or having a few drinks are included, that count can increase to 4,500 calories with about 229 grams of fat.
Aspiring nutritionist and WSU Vancouver senior Kathrine Kofoed sat down with The VanCougar to provide advice for students to making this season’s holiday meals healthy and easy. After graduation in December, Kofoed plans to attend graduate school in Copenhagen, Denmark to earn her master’s degree in nutrition.
“When you’re thinking about a holiday like Thanksgiving, that has a lot of cultural value in our American culture and a lot of tradition surrounding it, you can’t just go in and tell people that they shouldn’t be eating their turkey, their stuffing and their mashed potatoes, because there’s so much more to it than the fact that it’s unhealthy,” Kofoed said.
She elaborated that if people are interested in making a healthier meal or catering to specific dietary needs, it is more optimal to tweak traditional recipes than to change the entire course of Thanksgiving.
Although usually a crowd favorite, mashed potatoes bring excess calories and fat with little nutritional value, according to Kofoed. She suggested taking passed down recipes and halving the amount of butter it might call for and instead adding a healthier replacement. “Even adding a cup of cooked cauliflower, for instance, is a really good substitute and lightens up that dish [mashed potatoes],” Kofoed said.
Kofoed said adding multiple vegetable dishes is a simple way to create diverse options. If serving a salad is a part of the dinner plans, she advised adding three or four different options.
“With things like veganism and vegetarianism and a lot more people are gluten-intolerant now, I think in general as a society we’re becoming more aware of different ways of eating. I think those family holidays are a good time to make a new dish that might be new for others, and you might be used to eating, and then expanding our tastes a little,” Kofoed said.
While indulgent eating tends to be a trend during the holidays, Kofoed recommended not over-indulging because it leads to sickness and guilt, affecting both mental and physical health.
Whether a host or guest, Kofoed said to encourage communication of any sensitivities, allergies or diet practices that may come with a group dinner. She also suggested bringing side dishes, as a guest, that caters to personal dietary needs, or asking guests, if hosting a dinner, to bring side dishes that they can eat.
If dessert presents an issue, Kofoed urged portion control or alternatives such as “black bean brownies” that have protein, fiber and vitamins. “You could fool someone into thinking it’s a normal brownie before you told them,” Kofoed said.
Pumpkin and apple pies can also be made healthier by avoiding pre-made/pre-packaged options and instead using raw and organic ingredients, Kofoed suggested.
“Ultimately what’s important is that you’re enjoying the time that you’re spending with whoever you’re with and that you’re aware of what you’re eating,” Kofoed said. “It’s more how you feel about yourself and how you felt about [enjoying] that meal that you’ll remember.”
Follow Kofoed’s healthy recipes and inspiration on her Instagram at @passionforplants.
Anna Nelson is the Editor in Chief for the VanCougar. She is a senior and is studying strategic communications.