6 Foods You Should Be Eating This Thanksgiving

These nuts are one of my favorite foods: they taste great, they’re loaded with heart-healthy oils and vitamin E, and compared to other nuts, pecans contain the most antioxidants. But, of course, pecans aren’t calorie-free, so avoid dishes that drown these healthy nuts in sugar (lookin’ at you, pecan pie). 

Instead, add chopped pecans to your green salad or on top of a sweet potato casserole.

Speaking of sweet potato casserole, the these potatoes offer a host of health benefits for runners. They’re packed with vitamin A for eye health (a medium baked sweet potato offers over 400 percent of your daily value), and a range of B vitamins to boost metabolism and energy. 

Traditional holiday recipes often call for sweet potatoes to be overcooked and doused with butter, sugar, and marshmallows, but we know that all you need to make a sweet potato delicious is a bit of cinnamon and a dollop of Greek yogurt. 

 For a savory approach, try pan-browned sweet potatoes: Simply cube the potatoes (leave the skin on for extra fiber and minerals) and sauté with a pat of butter, olive oil, and your favorite seasoning. 

Adding cranberries to your plate does more than give your tastebuds something tart. They’re known to help fight cavities, ulcers, and even ward off certain chronic diseases. The phytochemicals in cranberries, known as a proanthocyanidins (PACs), are anti-adhesive in nature, preventing bacteria from sticking to cell walls and multiplying, which promotes urinary tract, dental, and digestive health. 

Cranberries have also been shown to improve blood cholesterol levels, reduce blood pressure, and slow down inflammation and oxidative stress (a bonus for when your in-laws invade your house). 

While you reap these health benefits by drinking cranberry juice cocktail, a 1/4 cup serving of cranberry sauce will allow you to save calories and space for other holiday dishes. (This same 1/4 cup of sauce also makes for a great sandwich spread after the feast.)

It wouldn’t be Thanksgiving if turkey didn’t have a place at the table (assuming you’re a meat-eater, that is). You really can’t go wrong with this lean and nutrient-dense bird. Not to mention, its protein content will help your muscles recover. 

Both light and dark meat are packed with B vitamins, minerals, protein, and are comparable in calories. (Dark meat has 25 more calories per ounce.) 

For best flavor and moisture, bake or roast with the skin intact but remove to save on calories. 

Beets are naturally rich in nitrates, which the body ultimately converts to nitric oxide, shown to improve oxygen flow to the muscles. Research has shown that nitrate-packed beets can help your performance at altitude (for all you Colorado turkey trotters!). 

Fresh beets are delicious when simply peeled, sliced, and sautéed in a pat of butter and olive oil until lightly browned but crisp. (Or try Shalane Flanagan’s Cant-Beet-Me Smoothie for your pre Turkey Trot snack.)

If you need to satisfy your sweet tooth, reach for pumpkin pie. A 1/2 cup of canned pumpkin contains only 42 calories with 4 grams of fiber to keep your digestive system healthy, 953 mg of vitamin A to protect eyesight, and over 250 mg of potassium (an electrolyte), which is important for heart health and muscle function. 

You can save on calories by skipping the pie and incorporating canned pumpkin into a savory soup, dessert, or quick bread in place of heavy cream and oils.