7 Healthy Swaps for a Nourishing Thanksgiving Feast

Focus on Flavor, Not Fat

Many traditional Thanksgiving dishes tend to be bland and rely on excess butter, sugar, and salt for flavor. Instead of skipping or regretting these foods, boost their healthfulness by focusing on adding more color, texture and variety to your plate. Serve smaller portions and fill up on nutrient-dense options that are still indulgent and flavorful.

"Sometimes I wonder if the reason why people eat so much on Thanksgiving is because they are simply seeking more flavor," says Susan Bowerman, RD, senior director of worldwide nutrition education and training at Herbalife Nutrition. "The traditional foods on most tables are, for the most part, somewhat bland and salty."

Here are seven ways to make your Thanksgiving meal delicious yet healthy:

Serve a Tangy Slaw

"So much of what we eat on Thanksgiving tends to taste the same, and the contrast of a fresh, crisp salad or slaw is really refreshing," says Bowerman. Make a healthier side by tossing antioxidant-rich cabbage in a dressing of olive oil, lime juice, rice wine vinegar, garlic (which provides antioxidant sulfur compounds), and a pinch of salt and pepper.

Cut the Sugar in Cranberry Sauce

When you make your own cranberry sauce, you can significantly lower the sugar content and beat the taste of canned versions, says Mitri. Cook down fresh cranberries and add unsweetened applesauce for a naturally sweet, fruity flavor.

Zest Up Dishes with Citrus Peel

"Whenever a recipe calls for citrus juice, I always add in the zest from the peel because it is packed with zingy flavor," says Micah Siva, RD, a chef and founder of NutritionXKitchen. The colorful peel of citrus fruits like oranges, lemons and limes is filled with powerful polyphenol antioxidants. Instead of extra sugar and salt, add a touch of lemon zest to stuffing, orange zest to sweet potatoes and cranberry sauce.

Roast a Medley of Vegetables

Rather than focusing on just one veggie, "feature a roasted medley like carrots, parsnips, fennel and Brussels sprouts, each contributing unique health-promoting antioxidants," says Bowerman. Drizzle them with heart-healthy olive oil, add salt-free seasonings, and roast until tender and caramelized for a nutty, sweet flavor profile.

Makeover the Sweet Potato Casserole

"For a healthier take on sweet potato casserole, skip the marshmallows and roast the potatoes to allow their natural sugars to caramelize before mashing and topping with pecans," suggests Siva.

Boost Stuffing with Whole Grains and Produce

Increase the nutrition and texture of stuffing by using cubes of whole-grain bread and mixing in nuts, fruit and veggies, says Bowerman. Toast the nuts to bring out more flavor and add diced apples, dried cranberries, celery, parsley and green onions.

Finish with Fresh Herbs

"Fresh herbs pack a ton of flavor without salt or heavy ingredients," says Siva. They also provide antioxidants, vitamins and minerals. Lighten up mashed potatoes with roasted garlic, parsley and chives. Season turkey with thyme, rosemary and sage. Mix in herbs at the end of cooking so they retain their color and taste.

Bake an Apple Crisp

For a lighter dessert than pie, try a cinnamon-spiced apple crisp. "With a crumb topping instead of a double crust, you eliminate a lot of fat and calories, and can appreciate the flavor of the apples much more," says Bowerman. Add plenty of lemon juice, cinnamon, and rolled oats in the topping to increase the fiber content.