ISU nutritionist shares tips for a healthy Thanksgiving, even with rising grocery prices

On Thursdays, many of us express our gratitude and, if possible, enjoy a full plate of traditional dishes.That’s the easy part. Preparing Thanksgiving dinner requires even more thought.

Rising food costs make it even harder, especially if you want to include healthier options while sticking to your budget. The average price of a Thanksgiving meal is expected to rise 13% this year to $65.53. Prices for individual items such as turkey (21%) and stuffed diced bread (69%) were even higher.

With these increases, it’s still important to keep a healthy diet at the forefront, said Julie Schumacher, registered dietitian and nutritionist and professor of family and consumer sciences at Illinois State University. One way to do that is to shop around the grocery store. This allows you to avoid processed foods that are low in nutrients.

“Around grocery stores, you can often find fresh fruits and vegetables and dairy products, and you can look for protein-rich, low-fat dairy products. There are nutrient-dense, lean protein options in the freezer aisle,” Schumacher said. “

Another cost-saving tip: Incorporate seasonal produce.

“We buy seasonal produce, such as winter squash such as kale, collard greens and butternut squash, and root vegetables such as carrots and beets. Fruits such as apples, cranberries and pomegranates are also in season,” Schumacher said.

And remember: It’s perfectly fine to indulge in that favorite once-a-year food on Thanksgiving. Consider making a version, said Schumacher. If you have the famous green bean casserole, you can use a low-sodium broth to create a version that caters to those looking to eat heart-healthy.

“At Thanksgiving, it comes down to ‘how much are people eating,'” she said. “Taste these foods, especially the once-a-year foods, pumpkin pie, and aunt’s cheese potatoes. But go past the food line once and see how much you see.”