Nutritionist explains how to prepare Thanksgiving dinner for less

Thanksgiving is a time for thanksgiving, family, and delicious food. However, with food prices rising, many families are worried about how to host traditional festivals without overspending.

Recent food reports such as the Butterball Solidarity Report: 2024 Thanksgiving Outlook and the Wells Fargo Agri-Food Institute Thanksgiving Report indicate that inflation will significantly impact Thanksgiving food prices (1, 2).

This puts pressure on those trying to preserve holiday traditions on a budget.

do not be afraid. With some thoughtful choices, you can prepare an affordable holiday meal that doesn’t skimp on tradition, nutrition, or flavor.

This guide offers my tips to help you create an unforgettable Thanksgiving feast for less.

Nutritionist’s Tips for Budget-Friendly Thanksgiving Plans

Prioritize whole foods

A smart strategy for frugality thanksgiving plate is a priority whole food.

Whole vegetables, grains and meats are cheaper and more nutritious than raw foods. highly processed or pre-made version.

They also bring a freshness to your table that packaged foods can’t match.

For example, affordable whole foods like red quinoa, pumpkin, and sweet potatoes can stretch your budget. They also add fresh flavor and fall color to your table.

However, whole foods tend to require more preparation time.

So, to make the natural food preparation process more manageable, involve others in the process.

Invite some family members to bring their favorite home-cooked meals to share potluck style. Or, spend a fun cooking day with friends.

Pay attention to nutrient density

Choosing foods rich in hunger-fighting nutrients, especially fiber and protein, can help every dollar go further.

Carrots, acorn squash, and leafy greens are all good choices. they are rich in fiberwhich will slow down digestion and help your guests feel more satisfied after the meal (3).

You can prepare these vegetables in a variety of ways, from roasting to mashing and sautéing. This will make your Thanksgiving menu fun and nutritious.

Options like dried beans and lentils are smart and economical choices. They are rich in fiber and protein. Protein is the most satiating macronutrientsensuring that no guest leaves the table hungry (4).

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About the experts

Kelsey Costa, MS, RDN is a registered dietitian and author who provides impactful nutritional consulting services to leading health and wellness brands. She is an influential figure in communicating nutritional science, advancing global public health, and nutrition education.

Dennis Hernandez, RD Is the food information manager for MyFitnessPal. Dennis earned a bachelor’s degree in biological and physical sciences from the University of Houston-Downtown and a master’s degree in nutrition from Texas Woman’s University.

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Incorporate plant-based dishes

plant based Ingredients tend to cost less than animal ingredients (5).

So, I selected some Plant-based festive recipes is a smart way to save money on Thanksgiving food while diversifying your menu.

For example, lentil bread, beans, and vegetable casseroles are both cheap and filling. This could reduce the need for large, expensive cuts of meat.

plant-based recipes It is also in line with people’s growing interest in Focus on healthy eating. Plus, they create the opportunity to expand your family’s palates.

Try adding variety and depth to your Thanksgiving table by adding dishes like stuffed mushrooms or roasted chickpeas.

Buy in season

Another way to save is to buy fresh produce when it’s in season. This ensures you get more nutritious, affordable, and delicious fruits and vegetables.

Local growing conditions and weather effects seasonal produce. But fall’s most popular Thanksgiving items are usually plentiful and reasonably priced.

Some seasonal fruits and vegetables (6) Menus to consider include:

• apple
• beet
• celery
• cranberry
• garlic
• Grape
• green beans
• mushroom
• onion
• Parsnips
• pear
• pea
• radish
• Green leafy vegetables such as lettuce, spinach, and kale
• Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts
• Winter squash, such as squash, acorn, and butternut squash
• Root vegetables such as carrots, sweet potatoes, potatoes and radishes

Organic fruits and vegetables cost more, but may have similar nutritional content to conventional produce. However, they are better for the environment and have much lower pesticide residues. (7, 8, 9).

If you’re buying organic or fresh local produce, farmers’ markets may have lower prices than supermarkets (10).

When it comes to conventionally grown produce, supermarkets often offer the lowest prices (10).

Affordable alternatives to Thanksgiving staples

Turkey Tips

Turkey is usually the centerpiece of the Thanksgiving meal. It’s also one of the most expensive dishes on the menu.

Despite the high price, Butterball reports show 87% of hosts still plan to serve turkey this year (1).

So, if you are one of them, here are some tips to help you save on buying a turkey:

• Buy early: Many stores offer turkey discounts in the weeks leading up to Thanksgiving. Look for sales and buy early.
• Consider a frozen turkey: Frozen turkeys are generally less expensive than fresh turkeys. Plus, they can be stored in the refrigerator until you’re ready to cook them.
• Try a smaller bird: Instead of spending money on a big turkey, consider downsizing. This can save you money if your group is smaller.

If your guests don’t like turkey, skip the turkey entirely. For a more affordable option, you could serve a whole chicken or a vegetarian entree like quinoa-stuffed acorn squash.

Some people prefer pork as a main dish, but turkey is usually less expensive per pound than ham (11). Additionally, turkey costs are expected to drop 16% from last year, while ham costs are expected to rise 5.2% (2).

Budget friendly aspects

side dishes are an important part of Thanksgiving, and there are many ways to make them affordable without sacrificing taste.

Contrary to popular belief, not all fresh fruits and vegetables are more expensive, and not all canned or frozen foods are more cost-effective (12, 13).

Here are some of the latest, cost-saving, healthy, and affordable produce ideas:

Sweet Potatoes and Russet Potatoes

Even though prices are up 4% and 14% from last year, it’s still a great value for Thanksgiving dinner (13, 2). Skip the pre-cut and peeled fresh or frozen potatoes and buy fresh, whole potatoes to save money. Plus, leaving the skin on adds fiber and texture to the dish. It also saves prep time whether you bake or mash them.

Seasoned mung beans

The cost of canned green beans increased by nearly 9% compared with last year (2). But low-sodium canned green beans are still cheaper than fresh or frozen. Their nutrition is similar.

Serving seasoned green beans is a great way to add a delicious, healthy vegetable side dish. If green bean casserole is a must-have, consider trying a healthier recipe with fewer calories and fat. Or, try the creamy traditional version. It’s a holiday!

cranberry sauce

Homemade cranberry sauce is a healthy, economical option. Fresh cranberry prices are down 20% this year, while canned cranberry sauce is up 7% (2). Making your own cranberry sauce also gives you control over the ingredients. It reduces the amount of refined sugar commonly found in canned cranberry jelly.

But canned cranberry sauce is still more cost-effective per serving. So if this is a customary treat your family only enjoys during the holidays, enjoy canned cranberry sauce for a traditional and cost-effective treat.

roasted carrots

Carrots are low in calories, rich in antioxidants and one of the cheapest vegetables (14, 13). Avoid pre-cut and peeled options and save money by buying whole raw carrots (13). Simply wash, peel, and chop, then follow your favorite carrot roasting recipe for a delicious, affordable side dish.

legume dishes

Dried beans and lentils are also one of the most affordable vegetables and high-protein foods (13, 15). Soak and cook dry beans instead of buying expensive canned varieties to make hearty bean salads, soups, or chili dishes. You can prepare these dishes ahead of time and freeze them for the holidays, making them a convenient, healthy, and affordable option.

Romaine Lettuce Salad

Salads are another inexpensive option for the table. In addition to being one of the cheapest vegetables, lettuce prices are down about 10% from last year (13, 2). Add more cost-effective fresh vegetables such as green peppers, onions, radishes, and cucumbers (13). Serve it with a light homemade dressing. Now you have a quick, nutritious side dish.

dime dessert

Dessert is a sweet ending to a Thanksgiving meal. And they don’t have to be expensive to satisfy the masses.

Classic options like pumpkin pie are affordable, especially when made from scratch.

However, to save the most money, use fresh sugar pumpkins. Canned pumpkin is one of the most expensive vegetables per cup, with the cost of canned pumpkin rising 30% over last year (2, 13).

Another option is to use fresh fruit to make homemade crumbles or crisps. Whole raw apples and pears are two of the cheapest options (13).

For a lighter option, you can slice these fruits and bake them with cinnamon. Or, serve raw slices with homemade honey, yogurt and peanut butter.

bottom line

Any large family dinner comes with some expenses, especially with current grocery prices. But Thanksgiving doesn’t have to break the bank. Prioritizing whole, nutrient-dense, plant-based dishes can help create a A nutritious holiday celebration No need to overspend.

Plan to choose the cheapest seasonal produce, fresh or otherwise, to save more money without sacrificing nutrition.

However, if your budget allows, feel free to keep the full charm of traditional dishes on your menu.

You can enjoy your favorite classic dishes and get back to eating healthy during the holidays.

post Nutritionist explains how to prepare Thanksgiving dinner for less first appeared in My fitness buddy blog.

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