9 Tips for How to Eat Healthy on Thanksgiving
Thanksgiving is one of the best times of the year—family, friends, and, of course, all that delicious food. But if you’re focused on your health and fitness goals, the holiday can feel a bit overwhelming. Don’t worry. I’m here to share my top tips for a healthy Thanksgiving without feeling like you’re missing out on all the fun.
1. Don’t Skip Breakfast on Thanksgiving Day
It might be tempting to skip breakfast in anticipation of the big Thanksgiving dinner, but trust me, this strategy can backfire. Starting your day with a balanced, nutritious breakfast helps keep your blood sugar levels steady and prevents you from arriving at the Thanksgiving table feeling ravenous. Try something light but filling, like scrambled eggs with veggies or a smoothie packed with protein and fiber.
2. Watch Your Portions
Thanksgiving is all about indulgence, but that doesn’t mean you have to overeat. A great way to enjoy everything without going overboard is to be mindful of portion sizes.
Start by filling half your plate with veggies, then add lean proteins like turkey, and leave room for a few small servings of your favorite side dishes or a small slice of pecan or pumpkin pie. You’ll get to taste everything you love without feeling stuffed post-Thanksgiving feast.
3. Slow Down on the Stuffing, Mashed Potatoes, Dinner Rolls, and Other Carbs
Mashed potatoes, stuffing, dinner rolls—there’s no shortage of carbohydrates on Thanksgiving. While it’s perfectly fine to indulge, try to be selective about where you’re getting your carbs. Pick one or two of your favorites and savor them, rather than loading up your plate with multiple carb-heavy sides. And if you can, go for whole wheat or fiber-rich options instead of white bread to help you feel fuller for longer.
4. Stay Hydrated
With all the excitement and delicious food, it’s easy to forget to drink water. Staying hydrated is key to avoiding unnecessary snacking and overeating. Sometimes, thirst can disguise itself as hunger, so sipping still or sparkling water throughout the day can help you manage cravings and maintain your energy.
If you’re having a glass of wine or another alcoholic drink, alternate it with water to stay hydrated and in control of your choices.
5. Lighten Up Traditional Thanksgiving Foods
There are so many simple ways to make your favorite Thanksgiving dishes a bit healthier without sacrificing flavor. If you’re not hosting, offer to bring some of these healthier alternatives:
Potatoes
Try sweet potatoes as an alternative to mashed potatoes. Avoid overindulging with lots of butter or gravy if you can’t give up the starchy tuber. You can also use Greek yogurt instead of sour cream in your mashed potatoes.
Cranberry Sauce
Try cutting back on sugar in your cranberry sauce.
Veggies
Roasting non-starchy vegetables with a little olive oil can save calories while still delivering tons of flavor.
Small tweaks can make a big difference in the overall calorie count of your meal.
6. Don’t Forget the Green Beans, Squash, and Carrots
Thanksgiving might be known for turkey and mashed potatoes and gravy, but don’t overlook the importance of loading up on vegetables. They’re packed with fiber, vitamins, and minerals, and they’ll help balance out some of the heavier dishes.
Roasted Brussels sprouts, green beans, or a fresh salad can be delicious additions to your Thanksgiving table.
Aim to fill half your plate with veggies to help keep your meal balanced and nutritious.
7. Eat Slowly and Savor Your Thanksgiving Meal
It’s easy to get caught up in the excitement and eat quickly without really tasting your food. Try to slow down and savor each bite. This not only allows you to fully enjoy the flavors, but it also gives your body time to signal when it’s full.
Eating more mindfully helps prevent overeating and ensures you’ll feel satisfied without that overly stuffed feeling.
8. Take a Walk and Stay Active
Thanksgiving doesn’t have to be all about the food. Incorporating a little movement into your day can make a big difference in how you feel. Whether it’s taking a brisk walk in the morning, playing a quick game of football with the family, or even a post-dinner stroll, staying active will help boost your energy and digestion. Plus, it’s a great way to spend quality time with loved ones.
9. Be Kind to Yourself
It’s important to remember that one holiday meal isn’t going to make or break your fitness journey. If you do end up indulging a little more than planned, don’t stress about it. The key is to enjoy the holiday, make mindful choices, and get back on track the next day. Balance is what matters most, and being kind to yourself is part of staying healthy.
Have a Healthy Thanksgiving
Eating healthy on Thanksgiving doesn’t mean missing out on your favorite dishes or feeling restricted. By making a few mindful choices, you can enjoy the holiday feast without the guilt. It’s all about balance, portion control, and savoring the flavors you love. Whether you’re hosting or attending, these tips will help you feel great while still enjoying everything Thanksgiving has to offer.
For more tips on staying healthy during the holiday season, be sure to stick around and sign up for my email list. You can also contact me for a free consultation.
Let’s make this Thanksgiving the best (and healthiest) one yet!
