Thanksgiving SuperFoods


We know it’s fall when the leaves change into beautiful colors, decorating the environment with tones of yellow, orange and red. It gets colder and we trade our summer wardrobe with cozy sweaters, boots and warm beverages. When fall is here, we know Thanksgiving is also here.  

Thanksgiving is the yummiest holiday! We get together with family and loved ones and share a huge delicious meal. Lucky for us, there’s no reason to be scared of gaining a few pounds during the holidays or diets. Traditional Thanksgiving foods are high in nutrients, so at least for now, put away any worries or diet guilt and enjoy! 

Main courses

Turkey:  High in protein and low in calories and fat, Great source of selenium which helps thyroid metabolism and boost immunity. Just 5oz provides half the recommended daily allowance of folic acid and 32 grams of protein. 

Stuffing: There are many different stuffing family recipes, but if yours includes bread crust, brace yourself to consume lots of antioxidants and healthy grains! (not a bad thing) Antioxidants rejuvenate our cells and healthy grains provide fiber, vitamins, minerals and plant based protein. 

Mashed Potatoes: Since mashed potatoes are in their original form unlike potato chips and French fries, they contain very little sodium and instead have more beneficial nutrients like iron, phosphorus, calcium, magnesium and zinc.  
Green Bean Casserole: Green beans are a great super food because they are the perfect package containing vitamin C, A, K, calcium, potassium, folate, fiber, protein, and Iron. 


Cranberry Sauce:  You’ve probably heard cranberries help with urinary tract infections and that is true because they help fight bacteria. Cranberries are also a great source of vitamin C and they contain tons of antioxidants to protect cells and prevent future health conditions like cancer and heart problems. 

Sweet Potato Pie:  Sweet potatoes are a great source of Vitamin B6, C and D. Sweet potatoes also have a ton of iron which helps blood cell production, immune system function and decreases stress levels. Also, a great source of potassium that is great for our muscles and helps with digestion. 

Apple Pie: One apple a day keeps the doctor away! This is because apples boost the system in your body that protects us from sickness and contains a lot of fiber to help with digestion and contributes to weight loss.  

Pumpkin Pie: Every Thanksgiving dinner needs a good pumpkin pie! Pumpkins are a great source of antioxidants and also Vitamin A. Vitamin A is helpful to protect us from the common flu and cold. A fun fact is that pumpkins also contain a lot of fiber that will make us feel full faster so we won’t over eat. Pumpkin seeds are known for their anti-inflammatory properties similar to ibuprofen.


Apple Cider: A wonderful blend of spices, the perfect acidity and the amazing taste of apples is what makes Apple Cider such a popular drink during Thanksgiving. Apple Cider is great for digestion, weight loss, body odour and diabetes! 

Wine: Having wine in moderation can result to great health benefits like a reduced rate of heart conditions, slow brain decline and reduces the risk of Type 2 Diabetes amongst other benefits! Antioxidants really go a long way in our health! 

Eating healthy is a journey, it shouldn't be a stressful and restricting diet! The best way to go is to keep it fun! Indulging during the holidays is not a worry anymore with all the great superfoods offered to us! 


White, M.S., R.D., A.T.C., Dana Angelo. “Health Benefits of
         Thanksgiving Foods.” Food Network, Food Network 

                           Nov. 2012, 

Uptown, Julie. “6 Holiday Foods with Surprising Health Benefits.”

                          U.S News, U.S News, 18 Nov. 2016, 5:36am,

Borsari, Karen. “Health Benefits of Thanksgiving Dinner.” Shape

                          Magazine, Shape Magazine, 10 Dec. 2015 


Yi Zhang