Savor the Day: Eat Healthy This Thanksgiving Without Missing the Fun

Thanksgiving is supposed to be a day filled with family, gratitude, and, of course, lots of food. For many people, it’s also a time when healthy habits seem to disappear and we slide into the holiday trap of too many sweets, not enough self-care. When most of us hear “how to eat healthy during the holidays,” it creates worry that it will mean giving up too much, but there can be a healthy balance. Enjoying the holiday doesn’t have to mean giving up on your wellness goals and vice versa. With a little planning and mindfulness, you can enjoy your favorite foods while still feeling good at the end of the day. As a Registered Dietitian, here are my top 5 ways to stay on track this Holiday season. 

1. Start with a Mindful Mindset
If I tell you, “Don’t think about Pie!” Pie is the first image your brain likely draws up. The key to enjoying Thanksgiving without overindulging is balance, not restriction. That is how our brains work. Instead of thinking about what you can’t eat, focus on what good foods you can fit in. Ask yourself: “What foods do I really love and look forward to each year?” Fill half of your plate with those items first, and then try to fill the second half with healthier foods such as salads, proteins, or fruit. Skip the foods that don’t truly bring you joy and that you may be eating out of habit. Once you have your plate, sit back and relax. Slowing your pace and savoring each bite slowly helps your body recognize fullness before you go back for seconds. So, be in the moment and allow yourself to enjoy (in moderation) the foods you love. 

2. Make Smarter Swaps
Healthy eating doesn’t mean giving up all of the foods you love, but with so many great tips available to us online these days, it can be easy to make healthy swaps in your recipes. For example: Roast your turkey instead of frying it, try Greek yogurt instead of sour cream in your mashed potatoes. Small changes like serving gravy and salad dressing on the side can make a big difference in your day.  

3. Load Up on protein & fiber
Thanksgiving foods are often high in sugar and starch, but the problem with these is that they do not leave you feeling satisfied, and you find yourself quickly craving more.  Protein and fiber do the opposite; they help make you feel satisfied and in control of your hunger. So, make a veggie appetizer to share, or bring a big salad for all.  By focusing on getting in more protein and vegetables, you will naturally eat fewer carbs.

4. Don’t forget to move…and bring your water!
Make sure to take time for YOU, but that does not have to mean you go it alone.  Ask others to go on a family walk, or throw the football around in the backyard. Motion changes emotion- so everyone will feel better if you encourage movement this holiday. Exercise helps keep your blood sugar and your hunger in check. As you move, don’t forget your water. It can be hard to know the difference between hunger and thirst, so make sure you’re not headed into a meal full of rich foods already dehydrated. You will be far more likely to overeat.  

5. Enjoy the Moment
At the end of the day, Thanksgiving is about family and gratitude. Food is part of the celebration, but it is not meant to be the center of it all. The better choices you make, the more present you will be, putting the focus back where it belongs. 

For more help planning your Thanksgiving feast or to learn tips and tricks to elevate your everyday meals, consult a registered dietitian! A dietitian can help you create a balanced menu that supports your health goals while still feeling festive and delicious. From portion guidance to healthy ingredient swaps, their expertise can make every meal more nourishing and enjoyable. Start eating the way your body needs today.