Gravy is an essential part of many holiday dishes. If you've been watching your weight or trying to follow heart-healthy eating, you may wonder whether you'll have to skip the gravy this year. Gravy adds flavor, mainly due to its sodium and fat content. It imparts richness and decadence to otherwise drier foods, like turkey.
Although gravy isn't the most nutritious option as an everyday choice, it's still possible to include this staple on your holiday plate while maintaining an overall healthy lifestyle. Here's some background on the different types of gravy and how to maintain a realistic perspective on healthy eating.
The nutrition facts on gravy can vary quite a bit depending on the brand you purchase or whether you make it from scratch. Here's a breakdown of what you'll find in a 100-gram serving (roughly 1/3 cup) of a typical store-bought turkey gravy.
The carbohydrates in gravy come from modified corn starch and flour, which are used as thickeners.
You can find "fat-free" gravy at the grocery store, but be mindful of the serving size. The example above contains chicken fat as an ingredient, although a 100-gram portion doesn't technically contain enough fat to be listed on the label.
There are almost 2 grams of protein in 100 grams of turkey gravy. Turkey itself is an excellent source of protein, so if topping it with gravy makes turkey more enjoyable on Thanksgiving, go for it.
Gravy isn't an especially good source of vitamins or minerals. Depending on the base of your gravy, it may have some zinc, B-vitamins, iron, potassium, and phosphorus. Store-bought gravy tends to be high in sodium, so if you're concerned about your blood pressure, limit the amount of gravy you use or seek out a low-sodium brand or recipe.
Gravy can be made from a variety of meats including turkey, chicken, sausage, and beef. The fat content and micronutrients differ slightly depending on the type of gravy and how it's prepared. For instance, beef gravy may be higher in fat and calories than poultry gravy.
When you purchase gravy ready-made, you can compare nutrition labels between brands. Making it from scratch means the nutrition facts can be tougher to calculate. However, since gravy is more of a "special occasion food," it's up to you if you want to bother deciphering every detail. A healthy eating mindset includes the ability to let go and relax the rules from time to time.
A golden rule of food safety is to keep hot foods hot (140 degrees F or hotter) and cold foods cold (40 degrees F or less). After gravy is served, it should be placed in the refrigerator within two hours to prevent the growth of bacteria. Keep gravy (and leftovers covered in gravy) in the refrigerator for no longer than three to four days. You may keep these items in the freezer for up to six months.
If you want to enjoy gravy with your Thanksgiving meal, try making it at home. If you'd like to modify the nutritional content, here are some tips:
When you make homemade gravy with pan drippings, you can reduce the calories and saturated fat by eliminating most of the fat. If you are used to making gravy with flour, the fat combined with the flour makes the thickening roux. Instead, you can retain the flavor of the meat and use cornstarch as the thickening agent.
Keep in mind that it's the food choices we make every day, rather than a few times a year, that have the biggest impact on our health. While there's nothing wrong with modifying favorite recipes to have less sodium or saturated fat, it's not always necessary. Enjoy your holiday plate and move on to make more health-conscious choices at the meals that follow.