Thanksgiving has roots as a harvest festival, beginning with a 1621 feast shared between the Pilgrims and the Wampanoag people in Plymouth, Massachusetts. This meal, however, was more of a three-day harvest celebration than the Thanksgiving we know today. The concept of an annual day of thanks evolved over the years, with various colonies and states marking their own days of gratitude. It wasn’t until 1863, in the midst of the Civil War, that Abraham Lincoln proclaimed Thanksgiving a national holiday, uniting Americans in gratitude despite the turbulent times. It has since grown into a holiday celebrated with family gatherings, football games, parades, and, of course, the quintessential turkey feast!
The traditional Thanksgiving meal fits nicely with the Dietary Guidelines for Americans and can be a great fit for MyPlate recommendations when you break it down! Here’s how each part of the meal stacks up with MyPlate’s focus on fruits, vegetables, grains, proteins, and dairy:
- Vegetables: Thanksgiving tables are often loaded with vegetables like green beans, sweet potatoes, carrots, and squash. Roasted veggies or even a salad add a good variety of colors and nutrients, fitting the MyPlate recommendation to make half your plate fruits and vegetables.
- Fruits: Cranberry sauce brings some fruit to the table, and you can add more by including a fruit salad, baked apples, or even adding fruit to savory dishes like stuffing.
- Grains: Stuffing, rolls, and cornbread can cover the grain portion. Whole grains are recommended, so making stuffing with whole-grain bread or opting for whole-wheat rolls is a healthy twist.
- Protein: Turkey takes center stage, providing lean protein. MyPlate emphasizes varying protein sources, so adding a few vegetarian sides with nuts, seeds, or legumes can make it even better!
- Dairy: If your Thanksgiving includes mashed potatoes with a bit of milk or even a yogurt-based dip or sauce, that fulfills the dairy category. You could also add a small cheese plate as an appetizer or top your pie with some whipped cream!
Balancing portions and focusing on less sugar, salt, and saturated fats (e.g., lightening up the buttery sides or sugary desserts) can make Thanksgiving both festive and nutritious!
