Healthy Living

Why Gut Health Matters – And How to Support It

An artistic and symbolic representation of gut health, featuring a human silhouette with a glowing digestive system. Inside the digestive area, include colorful fruits (like berries, apples, bananas), vegetables (like broccoli, carrots, spinach), whole grains (like oats, quinoa, and brown rice), and a variety of meats (like grilled chicken, salmon, and lean beef). The background should be bright and clean, with natural elements like leaves and water droplets to suggest freshness and vitality. The overall tone should be healthy, balanced, and holistic, emphasizing the importance of a diverse diet for gut health

Your gut is more than just a digestive system – it is a bustling ecosystem of trillions of microbes that play a vital role in your overall health, they are called the gut microbiome. This community, of microbes, includes bacteria, viruses, fungi, and other microorganisms that live primarily in your colon. Although they are tiny, their impact is anything but.

The Gut-Body Connection

A healthy gut microbiome supports your body in several important ways:

  • Digestion and Nutrition Absorption: Gut bacteria help break down complex carbohydrates and fibers, producing short-chain fatty acids that nourish your colon and support metabolic function.
  • Immune Function: About 70% of your immune system resides in your gut. A balanced microbiome helps regulate immune responses and protect against harmful pathogens.
  • Mental Health: The gut and brain are closely linked through the gut-brain axis, and often your gut is referred to as your second brain. Some gut bacteria produce neurotransmitters like serotonin, which influence mood and cognitive function.
  • Chronic Disease Prevention: An imbalance gut microbiome has been linked to conditions like obesity, type 2 diabetes, heart disease, and even certain cancers.

What Disrupts Gut Health?

Modern lifestyles can throw your gut out of balance. Diets high in processed foods and low in fiber, chronic stress, lack of sleep, and overuse of antibiotics can all reduce microbial diversity and allow harmful bacteria opportunity to thrive.

How to Support a Healthy Gut

Fortunately, small lifestyle changes can make a big difference:

  • Eat More Fiber: Whole grains, legumes, fruits, and vegetables feed beneficial bacteria and promote diversity.
  • Include Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi contain live cultures that can enhance your microbiome.
  • Exercise Regularly: Physical activity may help increase microbial diversity and reduce inflammation.
  • Avoid Unnecessary Antibiotics: Use them only when prescribed, as they can wipe out both harmful and helpful bacteria.

Your gut health is foundational to your overall well-being. By making mindful choices in your diet and lifestyle, you can cultivate a thriving microbiome that supports everything from digestion to mental clarity. Think of your gut as a garden – how you care for it, and what you feed it determines how well it grows.

Written By: Sofia Carter, Family and Consumer Sciences Educator, OSU Extension Champaign County

Reviewed By: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County

Fresh Farm to Table

Father and child at farmer's market

Farm to Table Summer Fun

Did you know agriculture is a significant Ohio industry, contributing billions to our state economy? If you are looking for something fun to do with your children this summer consider a visit to a local farmer’s market. Many markets offer family friendly activities and, of course, fresh & healthy food at competitive prices. Click here to find a market near you. In addition to local fruits and vegetables, many farmer’s markets offer bread, eggs, pastries, homemade soups, meats, jams, jellies, flowers, and wares such as pottery and jewelry. Foods to avoid or use caution at farmer’s markets include raw sprouts, milk,  and cheeses as they pose a greater risk of food-borne illness particularly in vulnerable populations such as children, the elderly, people with chronic diseases, and pregnant women.

The Slow Food movement, according to chef and activist Alice Waters, is in direct contrast to the fast convenience foods we have become used to. Slow foods prioritize locally grown foods like the kinds you will find at your neighborhood farmer’s markets. These foods are grown responsibly and support your community. Alice’s passion for using locally sourced and seasonal ingredients was the inspiration for her fresh market-inspired restaurant, Chez Panisse and her life’s work promoting farm to table education. Her Edible Schoolyard Project promotes children’s involvement in the preparation and consumption of their food and embedding agricultural practices into their everyday lives.

Interested in starting your own garden so you can practice farm to table? Ohio State University Extension has a plethora of resources designed for beginners. Already practicing farm to table with produce to share? Check out our guidance on creating your own food business.

 

Written by: Heather Reister, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Butler County, reister.6@osu.edu

Reviewed by: Dan Remley, PhD, MSPH, Associate Professor, Field Specialist, Ohio State University Extension

 

 

Don’t let daylight savings get you down

Daylight Saving Time (DST) begins on Sunday, March 9, 2025, at 2 a.m., when clocks advance by one hour to maximize evening daylight. This shift can disrupt our internal clocks, leading to sleep disturbances and potential health impacts. To ease the transition, consider the following strategies:

  1. Gradually Adjust Your Sleep Schedule

In the days leading up to the time change, aim to go to bed and wake up 15–20 minutes earlier each day. This gradual shift helps your body adapt to the new schedule with minimal disruption.

sleepfoundation.org

  1. Seek Morning Sunlight Exposure

Morning light exposure aids in resetting your internal clock. On the day after the time change, spend time outdoors in natural sunlight shortly after waking. If outdoor access is limited, consider using a light therapy box.

almanac.com

  1. Maintain Consistent Bedtime Routines

Engage in relaxing activities before bedtime to signal your body that it’s time to wind down. This could include reading a book, taking a warm bath, or practicing meditation. Consistency in your pre-sleep routine reinforces healthy sleep patterns.

colorado.edu

  1. Limit Exposure to Evening Light

Reducing exposure to bright and blue light in the evening can help signal to your body that it’s time to wind down. Consider dimming lights and avoiding screens at least an hour before bedtime.

sleepfoundation.org

  1. Be Mindful of Napping

If you feel sleepy after the time change, a short nap (no more than 20 minutes) can be beneficial. However, avoid napping too close to bedtime, as it may interfere with your ability to fall asleep at night.

webmd.com

  1. Practice Good Sleep Hygiene

Maintain a comfortable sleep environment by keeping your bedroom cool, quiet, and dark. Avoid caffeine and heavy meals close to bedtime and engage in regular physical activity during the day to promote better sleep quality.

sleepfoundation.org

Implementing these tips can help mitigate the effects of the time change, promoting a smoother transition into Daylight Saving Time and supporting your overall health and well-being.

How to Prepare for the Start and end of Daylight Saving Time https://www.sleepfoundation.org/circadian-rhythm/how-to-prepare-for-daylight-saving-time

5 tips to help your body adjust to the time change

https://www.almanac.com/5-tips-help-your-body-adjust-time-change

 6 tips to help you fall back into standard time  https://www.colorado.edu/health/blog/daylight-saving-tips

Daylight Savings: Health Effects and Tips

https://www.webmd.com/sleep-disorders/spring-forward-with-sleep-tips

 Daylight Saving Time: Sleep Health & Tips https://extension.usu.edu/mentalhealth/articles/daylight-saving-time-sleep-health-and-tips.pdf

Packing a Healthy Lunch

A closeup of hands packing snacks into a pink lunch box

Finding ideas for packing lunches can be challenging, especially with our busy schedules. Sometimes, we opt for convenient but less nutritious food items. However, packing a healthy lunch can help fuel our bodies for a hectic day and provide the nutrition we need to stay healthy. Here are some tips for packing a nutritious lunch:

How to Pack a Healthy Lunch

  • Include Each Food Group: When packing your lunch, aim to include foods from each of the five food groups: vegetables, fruits, grains, protein, and dairy.
  • Avoid Pre-Packaged Lunches: Pre-packaged lunches often contain highly processed foods. Items like lunch meat, Hot Pockets, chips, cookies, and sugary beverages, including sports drinks like Gatorade, may be convenient but lack essential nutrition. Instead, consider making a sandwich with whole-grain bread and adding carrots and an apple.

Other foods to include in your packed lunches include:

  • Berries: High in fiber, berries are rich in antioxidants and disease-fighting nutrients.
  • Fatty Fish: Fish such as salmon are excellent sources of protein and omega-3 fatty acids, which can help prevent heart disease.
  • Leafy Greens: Greens like spinach and kale provide vitamins A and C, as well as calcium.
  • Nuts: Hazelnuts, walnuts, almonds, and pecans are great sources of plant protein and monounsaturated fats, which may reduce the risk of heart disease.
  • Olive Oil: A good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which contribute to heart health.
  • Whole Grains: Foods like oatmeal and brown rice are excellent sources of soluble and insoluble fiber, along with B vitamins and minerals that help lower cholesterol and protect against heart disease and diabetes.
  • Yogurt: A good source of calcium and protein, yogurt contains live cultures (probiotics) that can protect against harmful bacteria.
  • Cruciferous Vegetables: These include broccoli, Brussels sprouts, cabbage, cauliflower, and others. They are high in fiber and vitamins.
  • Legumes: Beans such as kidney, black, and garbanzo beans are packed with fiber, folate, and protein, and studies show they can help reduce the risk of heart disease.

Next time you’re packing lunches for your family, remember to include some of the healthy options mentioned above. Choosing the right foods to fuel our bodies is essential, as the nutrients we consume support our brain, muscles, bones, nerves, skin, and immune system. Nutrition emphasizes a balanced diet, so be sure to include items from each of the five food groups. Proper nutrition helps protect against various illnesses and diseases, including heart disease and diabetes.

Written by: Megan Taylor, Family and Consumer Sciences/4-H Educator, OSU Extension Union County

Reviewed by: Amanda Bohlen, Family and Consumer Sciences Educator, OSU Extension Washington County

Get Ready for National Nutrition Month in March

March is just around the corner and so is celebrating National Nutrition Month. This is a yearly celebration during the month of March to create awareness about making informed food choices, as well as developing healthful eating and physical activity habits.

a healhty plate example

What a great time to celebrate nutrition month, as we say goodbye to winter comfort foods and hello to colorful, healthy springtime foods, which you will begin to see in your local markets. What are some of your favorite springtime foods? There are many to choose from including strawberries, asparagus and spinach. My personal favorite are the bright orange “bugs bunny” carrots!

National Nutrition Month is also a great time to learn about how food connects us.  This year’s theme is “Food Connects Us” and includes the following messages:

Week 1: Connect with Food.

  • Learn cooking, food preparation and meal planning skills.
  • Explore where your food comes from.
  • Learn about community resources such as SNAP, WIC and local food banks.

Week 2: Connect with a Nutrition Expert.

  • Ask your doctor for a referral to a Registered Dietitian Nutritionist (RDN).
  • Find an RDN who specializes in your unique needs.
  • Receive personalized nutrition information to meet your health goals.

Week 3: Explore the Connection Between Food and Culture. 

  • Experiment with recipes using different ingredients or cooking techniques.
  • Include your favorite cultural foods and traditions or try new global flavors.
  • Enjoy your meals with family or friends, when possible.

Week 4: Build the Connection Across All Stages of Life. 

  • Learn how nutrient needs may change with age.
  • Include healthful foods from all food groups.
  • Focus on balanced and sustainable eating habits.

Let’s get ready for spring and celebrating National Nutrition Month while enjoying new springtime foods!

To learn more about nutrition and healthy eating this spring, join our team for a webinar series on Wednesdays March 5, 12, 19 & 26 from 12:00 – 12:30 pm (EST).

Topics covered will include: 

March 5 – “Nourish and Flourish: What You Eat Matters”

March 12 – “Culinary Connections: Food, Family and Friends”

March 19 – “When in Rome: A Guide to Eating on Vacation”

March 26 – “Eating Well at Every Stage of Life”

Register for one or more of these FREE webinars at https://go.osu.edu/lhlwwebinars.

Happy (almost) Spring!

Written by: Shari Gallup, Assistant Professor, Family and Consumer Sciences Educator, OSU Extension Licking County. gallup.1@osu.edu.

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County.

Heart to Heart Talk

a heart in two sets of hands

February is National Heart Month. What do you know about heart health? You may have heard, to simply modify your diet but that is only part the story. The American Heart Association (AHA) supports advances in cardiac medicine and keeps consumers updated with the latest research related heart health. Here are some lifestyle suggestions proven to help lower heart disease risk:

  • Eat Fruits & Vegetables
    • Fruits/vegetables can decrease inflammation, blood pressure, and cholesterol which can improve blood vessel function.
    • Suggested daily intake of fruit 2 c./day and vegetables 2 ½ c./day.   
    • “Hearty” advice on fruits/vegetables-
  • Choose Whole-Grains
    • Eat three whole-grain foods a day helping to lower LDL and blood pressure.
    • Serving sizes: 1 c. ready-to-eat whole-grain cereal, ½ c. cooked whole-grain cereal, and 1 whole-wheat tortilla or slice of bread.
    • “Hearty’ advice on grains-
      • The first ingredient should be “whole grains” on the nutrition facts label.
  • Pick Lean Proteins
    • Lean proteins support healthy muscle and skin while limiting saturated and total fat intake. Saturated fat found in animal proteins contributes to elevated blood cholesterol. Examples: chicken (w/o skin), fish, 90/10 beef, and plant-based proteins (beans/legumes).
    • Dietary cholesterol from eggs was removed from list of foods of “public concern” in 2015, because current research found there was no relationship between cardiovascular disease and egg intake.
    • Serving size: ¾ c. fish, 3 oz of lean meat or poultry (size of a deck of cards), ½ cup cooked beans.
    • “Hearty” advice on protein-
      • Plan a meatless meal 1+ day/week.
      • Aim to limit red meat to 1-2 times/week.  
  • Watch Sodium &  Added Sugar Consumption
    • Consume less than 2,300 mg/day of sodium and around 100-150 calories/day of added sugar.  
    • Decreasing sodium intake aids in lowering blood pressure and heart disease risk.
    • Added sugar can increase risk for type 2 diabetes, weight gain as visceral fat (fat surrounding central organs) and heart disease.
    • “Hearty” advice-
      • Read food labels on packaged foods. Select no salt added or reduced sodium when possible. Rinse regular canned vegetables.
      • Choose water instead of sugar sweetened beverages.
  • Alter Your Daily Routines
    • Incorporate activities that help to lower stress. Stress can raise your blood pressure, increasing risk for heart disease.
    • Strive to get 7-9 hours of rest each night. Not getting enough sleep can increase stress, inflammation, and a hormone imbalance, which contribute to cardiovascular disease.  
    • Be physically active for 150 minutes/week.
    • “Hearty” advice on daily habits-
      • Incorporate stress-relieving (pets, yoga/meditation, hobbies, a warm bath) and physical activities into your day.
      • Wind down an hour before bedtime, turn off phone/technology, and create a bedtime routine.

Listening to good “Hearty” advice from the American Heart Association and our healthcare providers and leaning on the support of friends and family, we can all make simple changes to our daily routines to reduce the risk of heart disease and improve your quality and length of life. Little changes in the ways that we eat, manage stress, move about and even sleep can make a big difference. 

  • Writers:  Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County Madelyn Beckman, Graduate Student, Bowling Green State University
  • Reviewer: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County 

Why “Resolutions” might not work…

Sign with the year 2025 and a question mark

We are naturally drawn to the idea of setting resolutions and intentions at the start of a new year. Whether you view this as social conditioning or simply a cultural norm, it is undeniable that many of us share a collective awareness of what we did or did not accomplish in the past year. This shared sense often sparks a desire to reflect on what we would like to change, achieve, or create in the year ahead.

There is 4,000 years of historical tradition of New Year’s resolutions. The Farmer’s Almanac writes an interesting article of this history.

So, how is your resolution going so far? Does this question excite you, or aggravate you?

Did you make a resolution to get healthier this year and rush to join a local gym? If so, you have probably noticed that many others have the same idea. Your news feeds are flooded with gym membership deals and online fitness challenges targeting those eager to lose weight. You might wonder; how do these companies predict my resolutions?

There is no secret behind this marketing tactic. As humans, we are creatures of habit, and year after year, we tend to follow similar patterns when it comes to our New Year’s resolutions. The most common resolutions focus on:

  1. Saving or earning more money
  2. Improving our happiness
  3. Physical health and wellness
  4. Improving our diet

So, why do so many resolutions fail? If we are creatures of habit when it comes to setting resolutions, why do we struggle so much with following through on them? It is only January, yet here we are already talking about failure in the new year. In fact, about 88% of people who set New Year’s resolutions will have given up by the end of the month, according to Baylor College of Medicine.

Most explanations for reasons resolutions fail point to our struggle with making big changes long-term, lack of commitment, and the unrealistic nature of some resolutions.

An alternative approach to New Year’s resolutions might be to skip them altogether. Dean of Social Sciences, Dr Thomas MacCarty, at Southern New Hampshire University (SNHU), does not recommend making New Year’s resolutions. He believes setting lofty resolutions can have psychological harm when those major changes do not come to fruition. An alternative can be SMART goals instead of resolutions. These are Specific, Measurable, Achievable, Relevant, and Timely goals. You can also boost your accountability by sharing your SMART goals with friends and family. Another good practice is to set SMART goals earlier in the year, rather than waiting until the end. By shifting the tradition of “making a fresh start” we can focus on personal growth and improvement throughout the entire year.

Using these alternatives to resolutions could serve us better in succeeding with our tangible SMART goals and building upon our successes. This approach seems more encouraging and rewarding.

So, how are your SMART goals going so far? Does this question excite and motivate you?

Happy New Year!

Written By: Sofia Carter, Family and Consumer Sciences Educator, OSU Extension Champaign County

Reviewed By: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County

New Year, New Habits: Resolutions for Lasting Change

a montain

How many times have you made a New Year’s resolution only to realize that it is the same unsuccessful one you choose almost every year? My New Year’s resolution has been to live a healthier lifestyle for countless years now. Every January, I tell myself that I will buy a gym membership, subscribe to fitness apps, and buy things that I think will help me reach this goal. In reality, I do not need any of those things right now. I end up wasting my time, energy, and money to achieve this never-ending goal. This year, I decided to take a different approach to my New Year’s resolution by developing healthy habits. But setting new routines and habits is highly challenging. I realized that I need to work on lifestyle changes to reach that New Year’s resolution rather than just setting one goal for the year and not making a realistic plan for myself.

Starting Small:

A study conducted in the United Kingdom examined how long it takes to form healthy habits. They found that adults take an average of around sixty-six days to form a habit, so understand that it takes a little over two months to stick. I don’t think I have ever made it through January without letting go of my New Year’s resolution! The key to forming a habit is the consistent repetition of the behavior. This habit doesn’t have to be a considerable commitment. Adding too many changes in your life will make it difficult to achieve lasting change. For example, instead of forcing myself to go to the gym for an hour, I will go for a 30-minute walk while listening to my favorite podcast. Or I could start drinking one extra bottle of water each day. Setting small, achievable goals is more realistic when building momentum. What is one small change you could make to help you reach your goal?

Maintain Consistency Without Self-Criticism:

Nobody is perfect, and everyone has setbacks in their journey. Try your best not to get discouraged if something does not immediately work for you. Every challenge is an opportunity to learn and grow! Keep trying or try something new that works for you. Think about why you set that goal in the first place. Was it for you, or was it for someone else? Researchers found that people who set goals for themselves are more likely to accomplish them rather than goals set for someone else. Find something you want to do for yourself, and you will be more motivated.

Remember to start small. Find one or two things you can change to reach your overall goal, and why not make it fun? Find an accountability partner you trust who can lift you up when things get tough. Try these things for at least sixty-six days and see what changes can happen if you put your mind to it. I hope you will join me in reevaluating our New Year’s resolutions in a way that works best for you. Remember to care for yourself while reaching your goals and avoid getting discouraged. The new year is for new beginnings and goals, but do not forget to recognize everything you accomplished in 2024. The 2025 New Year will lead to an even more incredible you!

Written by: Emma Horstman, Extension Educator, Family and Consumer Sciences Paulding County

Reviewed by: Katie Schlagheck, Extension Educator, Family and Consumer Sciences Ottawa & Sandusky County

Sources:

Arlinghaus, K.R. & Johnston, C.A. (2018). The Importance of Creating Habits and Routine.         

https://pmc.ncbi.nlm.nih.gov/articles/PMC6378489/

Jimenez, G. (2024). Slipping on Your New Year’s Resolution? Science Tips to Get on Track.

https://www.scientificamerican.com/article/slipping-on-your-new-years-resolutions-science-tips-to-get-on-track/

Cultivating Health. (2022). 7 Tips to keep your New Year’s resolution

https://health.ucdavis.edu/blog/cultivating-health/7-tips-to-keep-your-new-years-resolution/2022/12

Not Cute as a Button!

 

child with button battery near mouth

With the holidays just around the corner, parents should be extra cautious about the dangers of button batteries. Unlike the cylinder type, button batteries can be easily swallowed by young children who are often attracted to their shiny round appearance. Button batteries are also dangerous if inserted into the nose or ears.

Button batteries are found in many household items such as remote controls, key fobs, hearing aids, toys, and even singing greeting cards, costume jewelry, or holiday ornaments.

Boston Children’s Hospital reports every three hours, a child arrives at an emergency department having ingested a battery. Because parents may not witness their child swallow a button battery, it is important to know some warning signs that may indicate they need medical attention. These signs include:

  • sudden crying
  • drooling
  • decreased eating or drinking
  • difficulty swallowing
  • hoarse voice
  • vomiting
  • chest pain or discomfort
  • abdominal pain
  • blood in saliva or stool (poop)

According to HealthyChildren.org, “when a button or lithium battery comes into contact with body fluids, the battery generates a current. That current produces small amounts of sodium hydroxide, a harsh corrosive similar to lye. If the battery gets stuck somewhere in the body, the lye burns a hole at that spot. Infection usually follows. The result can be serious injury and illness, long-term disability or even death.”

If you believe a child has swallowed a battery, do not delay in getting them to the hospital. The National Safety Council also recommends you:

  • Call the 24-hour National Battery Ingestion Hotline (800) 498-8666.
  • If available, provide the battery identification number, found on the package or from a matching battery.
  • In most cases, an X-ray must be obtained to determine whether the battery has passed through the esophagus into the stomach; if the battery remains in the esophagus, it must be removed immediately.
  • Don’t induce vomiting; don’t eat or drink until the X-ray shows the battery is beyond the esophagus.
  • Report fever, abdominal pain, vomiting or blood in stools immediately.

If your child is at least one year old, is not allergic and can swallow liquids, give them two teaspoons of honey and take them to the ER immediately.

To prevent batteries from being swallowed, never allow young children to chew on household items that contain batteries such as key fobs, remote controls, and cell phones. Routinely inspect all toys with batteries to ensure compartments are secure and there is no corrosion. 

 

Author:  Heather Reister, Extension Educator, Family and Consumer Sciences, Butler County. 

Reviewer:  Laura Stanton, Extension Educator, Family and Consumer Sciences, Warren County 

Be Grateful for a Healthier Thanksgiving

Thanksgiving turkey

Thanksgiving is a day to gather with family and friends, reflect and celebrate our blessings. Thanksgiving dinner features traditional dishes such as turkey, ham, mashed potatoes, yams, green bean casserole, cranberry sauce, rolls and homemade pies. Often these dishes are made with saturated fats, additional sugars and sodium, and extra calories. With just a few easy modifications, you can enjoy the holiday with a healthier meal option.

Here are tips for preparing a healthier meal.

  • Turkey. Turkey is a lean protein and contains no saturated fat-unless you purchase a self-basting turkey that has been injected with butter or oil.  Avoid these and baste the turkey with low-fat, low-salt broth, wine, or juice. Avoid rubbing the bird with butter before roasting. Try heart-healthy olive oil, chopped fresh herbs and garlic for a healthy delicious option. Roast your turkey without overcooking, it will not dry out. The final internal temperature of turkey is 165 degrees.
  • Mashed Potatoes. Instead of using whole milk in mashed potatoes, use skim milk. Save yourself some time and leave the skins on the potatoes. This provides extra fiber and potassium.
  • Stuffing. Switch from white bread to whole-wheat bread for the benefits of whole grains. Many traditional stuffing recipes call for butter. Use low sodium chicken broth instead to keep it moist without the added fat or calories. Add flavor with fresh herbs and vegetables, such as carrots, celery, and onions. Adding dried fruit is another delicious option.
  • Green Beans. Use fresh or frozen green beans and skip the cream of mushroom soup and French-fried onions. Other vegetable options may include brussels sprouts, broccoli, or asparagus. Lightly steam these vegetables and top with a sprinkle of fresh lemon zest!
  • Sweet potatoes. Sweet potatoes are naturally sweet, so we can eliminate the brown sugar and marshmallows and add maple syrup or honey during the baking process to enjoy their great flavor.
  • Cranberries. Forgo the cranberry sauce and use fresh cranberries either in a cranberry relish with half the sugar, fresh oranges, and orange juice. Or add fresh cranberries to a salad for a great antioxidant loaded dish.
  • Gravy. The key to great tasting gravy is using all the drippings from the roasting pan with the fat skimmed off. This provides plenty of flavors without adding fat or calories. Skip added butter, which adds additional calories and fat.
  • Squash. Cut squash in bite-sized cubes, toss with a small amount of olive oil and fresh herbs, and spread evenly on a baking sheet. Roast until softened.

Drink plenty of water and take a walk after dinner with family and friends. With these slight changes to your meal, you may enjoy all the season has to offer. Happy Thanksgiving!

Written by:  Beth Stefura, Extension Educator, Ohio State University Extension, Mahoning County. stefura.2@osu.edu

Reviewed by: Margaret Jenkins, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Clermont County. Jenkins.188@osu.edu

Sources: 

https://www.canr.msu.edu/news/tips_for_a_healthier_thanksgiving

https://extension.illinois.edu/blogs/be-smart-eat-well-get-healthy/2016-11-11-first-thanksgiving

https://www.eatright.org/food/cultural-cuisines-and-traditions/holidays-and-celebrations/reinventing-thanksgiving