The Nutritionist's Take on Leftovers: A Balanced Approach

It’s that time of year when everyone looks forward to Thanksgiving dinner, complete with all of the trimmings and scrumptious carbs. 

“With a little planning, you can take a mindful and healthy approach to enjoy your Thanksgiving leftovers without overindulging,” says Alison Manger-Weikel, Registered Dietician with Riverside Health. 

These nutritionist-approved tips and shortcuts will make your Thanksgiving leftovers healthy and delicious so you can enjoy the most food-forward holiday without compromising good nutrition. 

1) Watch Portion Sizes

It's easy to get carried away by eating large portions of leftovers. Nutritionists recommend these portion sizes to stay on track and eat healthier post-holiday meals:

• Turkey or ham: 3–4 oz, (the size of a deck of playing cards). 
• Mashed potatoes: 1/2 cup 
• Sweet potatoes or candied yams: 1/2 cup without sugar, or 1/4 cup if candied 
• Green bean casserole: 1/4 cup 
• Gravy: 2 tablespoons 
• Bread: 1 small dinner roll 
• Stuffing: 1/4 cup 
• Cranberry sauce: 2 tablespoons 

2) Make Your Leftovers Healthy & Tasty

• Add turkey to salads and soups for satisfying and healthy leftover meals. Green beans and sweet potatoes are great additions to a delicious turkey soup or a hearty turkey stew. 
• When eating carbohydrate-heavy foods, always pair them with 3-4 ounces or protein. The protein will help you balance the amount of carbs you’re eating and will keep you fuller longer.
• Add vegetables to your leftovers to increase fiber and nutrients. You can do this by creating a large salad with lots of leftovers: turkey, green beans, radishes, tomatoes, and plenty of green, leafy vegetables. Create a cranberry dressing using cranberry sauce as the base. 

3) Choose Healthy Thanksgiving Foods

Nutritionists know which Thanksgiving foods to eat to get the most nutritional bang for your holiday buck.

• Turkey:
  Turkey breast is rich in protein and an excellent source of many vitamins and minerals, especially B vitamins. Skinless cuts have fewer calories and less fat than those with the skin on. Add turkey to salads, soups, or casseroles for a hearty post-holiday meal.
• Sweet Potatoes:
  Sweet potatoes contain B vitamins, vitamin C, calcium, iron, and magnesium. You can heat up leftover sweet potatoes for a savory side dish, or make a delicious smoothie by adding Greek yogurt and fall spaces, along with a splash of almond milk. 
• Cranberries:
  Cranberries are mainly made up of carbs and fiber. They also include several vitamins and minerals, including manganese, copper, and vitamin C. Mix them in salads to add brightness, try them in Greek yogurt, or add a little sweetness to a savory meal.
• Green Beans:
  Green beans contain protein, vitamins C and A, and beneficial minerals like calcium. Add them to soups, salads, or as a healthy side dish if you have lots of leftovers.

4) Keep Sugars and Processed Foods in Check 

Avoid eating too many refined sugars after indulging in that piece of pumpkin or apple pie. Giving leftover desserts away can help you keep temptation out of your refrigerator. 

Healthy Leftover Recipes

If you need some ideas for healthy leftovers, we’ve got plenty of ideas. The following recipes feature traditional leftovers that are transformed into healthier bites and provide balanced meals.

Breakfast Leftover: Canned Pumpkin
Healthy Twist: Pumpkin oatmeal or muffins.

Pumpkin Oatmeal
If you enjoy oatmeal, pumpkin offers an easy and delicious addition to breakfast, providing more fiber and protein. Add warm fall flavors with classic pie spices such as cinnamon, cloves, and ginger.

Lunch Leftover: Turkey 
Healthy Twist: Turkey Cranberry Wraps. All you need to make a delicious turkey cranberry wrap is a whole wheat tortilla, 2 ounces of sliced turkey, two teaspoons of cranberry sauce, a handful of spinach, and a slice of muenster cheese. You’ll enjoy this healthier version of a traditional turkey sandwich.

Dinner Leftover: Turkey 
Healthy Twist #1: Turkey Soup
Turkey soup offers a tasty way to include extra veggies into holiday meals. Add a half cup of leftover dressing to a tossed green salad to boost your vegetable intake and stay full longer.

Dinner Leftover: Mashed Potatoes
Healthy Twist #2: Shepherd's Pie
Shepherd’s pie is an easy one-pan meal to make from leftovers. Combine ground turkey or beef with your choice of veggies, and top the meat with potatoes and seasonings. The meat helps balance carbs with the added protein.

Dinner Leftover: Sweet Potatoes
Healthy Twist #3: Sweet Potato Smoothie
Combine Greek yogurt, sweet potatoes, and chia seeds for a protein and fiber-rich treat. Garnish with cinnamon and enjoy!

Mindful Tips for Leftover Meals  

These nutritionist-approved strategies can help you make healthier choices when enjoying holiday leftovers.

• Eat Small, Frequent Meals
  Enjoy small, frequent meals to help you resist the urge to snack on high calorie food throughout the day. Pair a protein with a fiber-filled carb to stay full. Add some peanut butter on apple slices or string mozzarella cheese with seed crackers or carrots. 
• Eat Your Veggies
  Add extra vegetables to leftover meals with fiber-rich options, which are filling and lower in calories. Try adding carrots and spinach to your turkey soup, which boosts fiber and flavor to help you stay full. If you’re craving a turkey sandwich made from your leftovers, add lettuce, tomato, and cucumbers to enjoy more fiber in your sandwich.
• Make a Healthier Gravy
  Everyone loves gravy, but it adds lots of fat and sodium to an already heavy meal. Many traditional gravy recipes include added butter, which bump up the calories and fat content. Make a low-sodium stock or broth, and resist using classic pan drippings. Try a light turkey broth or a yogurt-based sauce instead, which keeps turkey moist and flavorful without the extra fat.