In the News -
November 2007
Thanksgiving for two can still bring memories of home
LITTLE ROCK - Thanksgiving is the traditional time when families gather, but
what if you’re miles from home? There are ways to capture the warmth and comfort
the holiday brings, with less time, fewer calories and just one or two at the
table.
Studies from the University of Georgia show that the average American eats
2,000-3,000 calories at the typical Thanksgiving dinner. That’s more than the
average person eats on a daily basis -- and this is just at one meal.
A little planning goes a long way to covering all the nutritional bases
without sacrificing the very things we love about Thanksgiving, said Amy
McClelland, a Food Stamp Nutrition Education Program Technician with the
University of Arkansas Cooperative Extension Service.
"A Thanksgiving meal should include foods from each of the five food groups:
grains, vegetables, fruits, milk, and meat and beans," she said. "Be sure to
include plenty of fresh vegetables such as white or sweet potatoes, winter
squash, broccoli, carrots and green beans.
"Apples, cranberries and pears combine easily for salads, fruit crisps or
toppings for the turkey," McClelland said. "Try using whole-grain bread and wild
or brown rice for the stuffing or as a side dish. Choose reduced-fat cheeses for
salads and casseroles, and use low-fat or fat-free milk instead of whole milk in
recipes."
Here are a few tactics for tackling Thanksgiving:
The turkey -- While a whole bird is traditional, kitchen space for an
uncooked bird may not be available and few couples savor the idea of consuming a
10- to 14-pound bird in a few days. Instead, opt for a frozen turkey breast
instead of a whole turkey. Whole frozen breasts usually run about three pounds
and can be found in the frozen food section or deli case of your local
supermarket. A three-pound turkey breast can run $1.59-$2.99 pound instead of
the 99 cents a pound you might see for a whole turkey. But unlike a whole
turkey, whole turkey breast may have one bone or no bones at all, so there is
less waste. Be sure to cook the turkey at a temperature of at least 325 F until
it reaches an internal temperature of 165 F.
The trimmings -- Creamy and thick casseroles can be loaded with fat, and are
sometimes difficult to make in small portions. Consider frozen or fresh
vegetables instead. There are now many varieties of veggies that you can steam
quickly inside the package by placing them in the microwave or boil in water on
the stovetop. Buy fresh vegetables that are in season and cost less. Buy frozen
vegetables when they are on sale.
Frozen whole wheat dinner rolls can be substituted for home-baked breads. A
bag of frozen rolls can be purchased for $2.50-$4 -- and you can use however
many you need.
Mashed potatoes, sweet potato casseroles, stuffings and creamy rice dishes
are all traditional Thanksgiving favorites. However, if you’re watching your
waistline and your budget, consider preparing one or two of these side dishes
instead of all of them. You can also modify ingredients in traditional recipes
to reduce saturated fat and calories, and increase whole grains and fiber.
Here’s how: Substitute low-fat or fat-free dairy products for the full-fat
versions; use "light" margarine instead of butter; try whole-wheat bread in
stuffings instead of white bread and substitute brown or wild rice for white
rice.
One advantage to a smaller audience for dinner is you won’t be tempted to go
overboard on the number of desserts. Sautéed apples with cinnamon and a little
sugar, baked pears with honey, or fresh fruit with a low-fat whipped cream
topping are all healthy choices. A sweet potato baked and topped with a small
pat of butter and an artificial brown sugar substitute can take the place of the
traditional sweet potato pie. Another option is preparing a healthier pumpkin
dessert. Skip the crust or opt for pumpkin pudding over the traditional pie.
If the idea of cooking a Thanksgiving dinner for two at home is daunting, and
cost is not an issue, consider ordering a smoked turkey breast or ham from a
retailer or smokehouse. This meat will already be fully cooked, and you need
only add the trimmings.
If you’d like more information, visit the extension's Web site,
www.uaex.edu, or contact your county extension agent.
Other sources of information include the U.S. Department of Agriculture,
www.fsis.usda.gov/fact_sheets/Poultry_Preparation_Fact_Sheets/index.asp, or
try USDA’s toll-free meat and poultry hotline at (888) 674-6854. The line is
open weekdays from 9 a.m. to 5 p.m. Central time.
The Cooperative Extension Service is part of the U of A Division of
Agriculture.
November 16, 2007
By Kat Robinson
For the Cooperative Extension Service
Media Contact: Lamar James
Extension Communications Specialist
U of A Division of Agriculture
Cooperative Extension Service
(501) 671-2187 or (501) 753-0207
ljames@uaex.edu
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