Tips on How to Not Overindulge during Thanksgiving, plus a recipe for Apple Brown Betty

November 16, 2018

Okay Y’all…dragging my feet on this.  Wanting to deny that Thanksgiving is only a week away. Although I have put together a group of healthy holiday recipes for our Cardiopulmonary Rehab patients, I still want to think I have more time to get myself ready.  Like it or not, time is running out.  Here are a few thoughts to try and make some healthy choices and still enjoy the meal.

  1. Eat slowly and enjoy your meal.
  2. Try to limit yourself to one serving, if you want seconds, make them the healthiest options on the table.
  3. Take a long walk with your family or friends to burn off some of those additional calories you have consumed

Remember it is one meal (hopefully—not all day).  Do everything in moderation! If all fails, think about the plate map, half your plate filled with colorful veggies and no mac & cheese are not a veggie, quarter of your plate filled with lean protein.  That is translation for turkey with no gravy and the remaining quarter of your plate should be filled with whole grains.

Happy Thanksgiving!!

Try this Apple Brown Betty for a lighter touch to your Thanksgiving meal.  Try adding a few cranberries to make it even more festive.


  • 5 large Golden Delicious apples (about 2 pounds), peeled and thinly sliced
  • 1 c apple cider
  • 3 tbsp brown sugar, divided
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon, divided
  • 2 tbsp butter, divided
  • 3 slices whole-wheat bread (1-ounce each) crusts included (to make about 2 1/4 cups crumbs)
  • 3 tbsp chopped walnuts


  1. Preheat the oven to 350 degrees F.
  2. Combine apples, apple cider, 1 tablespoon brown sugar, vanilla, 1/2 teaspoon cinnamon in a large saucepan over medium-high heat. Cook, stirring occasionally, until apples are tender but not mushy, about 10 minutes. Stir in 1 tablespoon butter until melted, remove from heat and transfer apple mixture to a 9-inch glass pie plate.
  3. Place bread in food processor and process until crumbs are formed, about 15 seconds. Melt remaining 1 tablespoon butter in microwave for 20 seconds. Toss crumbs with melted butter, walnuts, remaining 2 tablespoons brown sugar and remaining 1/2 teaspoon cinnamon. Scatter crumb mixture on top of apples and bake for 30 minutes, until topping is crisped and lightly browned.

Nutrition Information: 230 calories, 7 gms fat, 10 mg cholesterol, 3 gm protein, 42 gms carbohydrate, 75 mg sodium

Recipe Source: So Easy, Ellie Krieger, 2009


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.