We caught up with Sarah Woodside, Registered Dietitian Nutritionist and Vice President of Marketing and Communications at United Dairy Industry of Michigan. She shares some smart tips and easy recipes to make your holiday menu both kid-friendly and fuss-free — without giving up the flavors and traditions your family loves.
Why veggies deserve the spotlight this Thanksgiving
Thanksgiving is a perfect time to add more vegetables to your table — not just for the nutrition boost, but also for color, texture and taste.
“Most families have a lot of people at their Thanksgiving table and the point of the holiday is to indulge, create a colorful table and make it special. But you can even use Thanksgiving as a time to over-indulge in vegetable side dishes,” says Woodside.
She recommends offering three to five colorful vegetable sides, such as:
- Sweet potatoes (vitamin C, A, fiber, magnesium)
- Kale, beets, mushrooms and butternut squash — grown in Michigan and packed with nutrients
Simple swaps and colorful sides your kids will eat
Sometimes, the simplest vegetables are the ones kids actually eat. Based on her own experience as a parent, Woodside recommends serving plain green beans, corn or broccoli — familiar veggies kids recognize outside of rich, casserole-style dishes. Keeping at least one side dish simple can make it easier for picky eaters to fill their plates with something nutritious.
Dress up those basic veggies with a topping:
- Mini marshmallows on sweet potatoes
- Butter on green beans
- Cheddar cheese on steamed broccoli
Grown-ups can upgrade, too: try steamed green beans with parmesan and toasted almonds.
Smart ways to let guests help (without losing control)
When guests offer to help, take them up on it — and be specific.
“Say ‘Here’s what else I’d like to have on the table’ and be specific,” Woodside suggests. “Guests like this because it makes it easier. I never mind being told what to bring.”
Try assigning dishes like:
Don’t forget the apps: Kid-friendly snacks that deliver
A few fruit-forward bites before the main meal can go a long way.
“If you’re going to or hosting an all-day event, think appetizers because there’s some nutritional opportunity there. Bring in the fruits!” Woodside says.
Try this creamy lime fruit dip:
- Greek yogurt + fresh lime juice and zest
- Serve with apples, oranges, pears
Desserts that taste great and pack nutrition
Pumpkin pie is a Thanksgiving classic — and it actually delivers some nutrition.
“I absolutely love pumpkin pie and my three kids give mixed reviews. One loves it, one will try a little bit, and the third doesn’t like it at all. But a big dollop of whipped cream on top always helps, I think. And that’s the fun part about Thanksgiving,” Woodside says.
Try pumpkin pie spice squares — fun, flavorful and perfectly portioned for small hands or second helpings.
Turn leftovers into meals you’ll want again
Thanksgiving leftovers are a lifesaver for busy parents. And with a little creativity, they can feel brand new.
Transform leftovers into easy new meals:
- Add milk and sour cream to mashed potatoes for creamy potato pancakes
- Reheat roasted sweet potatoes and green beans with garlic and olive oil
- Use pre-baked sweet potatoes in maple whipped sweet potatoes with yogurt — no extra baking required
Even after the big day, Thanksgiving can keep giving. With a little planning and creativity, those leftovers can turn into meals your family will look forward to — and remember.
This content is sponsored by United Dairy Industry of Michigan / Milk Means More. Learn more at milkmeansmore.org.
Find more articles like this at Metro Parent’s How to Get Kids to Eat Healthy.
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