Submitted by Karlyle Lim, Dietetic Intern
Today we’re going to focus on the health benefits provided by the yellow foods (along with white and brown) that we find on the Thanksgiving table. Remember that preparation in key.
Yellow (along with white and brown)
Corn, (Some popular dishes: oven roasted corn, corn casserole, creamed corn, corn pudding, corn bread)
- Potassium: important in muscle contraction and blood pressure control
- B vitamins (thiamin, pantothenic acid): aids in energy metabolism
Potatoes (Some popular dishes: mashed potatoes, oven-roasted potatoes, baked potatoes, potatoes au gratin)
- Vitamin C
- Fiber (skin on)
Tip: Shy away from adding too much heavy cream and butter in your mashed potatoes. Instead, try adding roasted garlic and rosemary to your potatoes, or even mashed cauliflower to boost your dish! Also, get all the benefits of fiber by keeping the skin on.
Rolls & Stuffing (Whole wheat)
- Folate: important for nerve function and red blood cell production
Tip: Aim for whole grains when choosing your rolls and stuffing. For the stuffing, you can also load it with lean meats, assorted vegetables, nuts, dried fruits, you name it!
- Low-fat source of protein
- Good source of selenium: important for immune health
- Contains vitamin B6: important for nerve cell function
Tip: Try eating your turkey without the skin and with less gravy (both increase saturated fat).