Key Takeaways
Between holiday parties and hearty meals, the holiday season can interfere with our health goals. In fact, research shows that the average American gains 1 to 2 pounds between Thanksgiving and New Year’s.
While staying mindful of your health goals is important, you also want to leave room to embrace the holiday season and enjoy sharing meals with family and friends. This blog post covers the best Thanksgiving foods for your diet and offers practical tips for a healthy Thanksgiving.
5 Tips for a Healthy Thanksgiving
Thanksgiving is a time to enjoy great food, family, and gratitude, but it can also be a day that leaves many feeling overly stuffed and sluggish. The good news? With a few mindful strategies, you can enjoy the holiday while staying on track with your health goals.
Here are five practical tips for a healthy Thanksgiving:
1. Don’t Skip Breakfast
Many people skip breakfast to “save” their calories for a big meal. However, this tends to backfire and ends the same way every year: you show up starving, overeat, and are miserably full for the rest of the evening.
You can break this cycle easily by eating a small, nutritious breakfast in the morning. An egg with whole-wheat toast, oatmeal with fruit, or whole-grain cereal with low-fat milk can curb your appetite and allow you to make more intentional food choices later on. It also saves you from discomfort from overeating (and leaves room for dessert).
2. Prioritize Movement
Many of us like to spend Thanksgiving morning relaxing in pajamas and watching the Macy’s parade. However, it’s also a great opportunity to get active before your dinner plans. Walk (or run!) in a Turkey Trot 5K, join a game of touch football, or take a walk with your family to enjoy the crisp fall air. Prioritizing movement is a fun way to connect with loved ones, set a positive tone for the day, and work up an appetite before the big meal.
3. Practice Mindfulness
With so much delicious food, we often overload our plates so we won’t miss out on any food options. Using a smaller plate can help with portion control while still allowing you to try everything at the table. Moreover, prioritizing protein, veggies, and high-fiber foods can help you feel fuller and avoid empty calories. Eat slowly, take breaks to breathe, and savor each mouthful before picking up your fork again.
It’s also tempting to go for seconds. However, this often leads to overeating and a potential stomach ache. Before jumping straight for another plate check in with your body, and remember to leave space for dessert!
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4. Stay Hydrated
Stay hydrated throughout the day, especially if you’re drinking alcohol, as it can add empty calories and may lead to overeating. Alternating alcoholic drinks with water and sipping water throughout the day can curb your appetite and support your metabolism. Consider setting a drink limit to help you enjoy the festivities without compromising your health goals.
5. Set Realistic Goals
Thanksgiving marks the beginning of the holiday season, which should be spent celebrating with loved ones, not worrying about calories or the number on your scale. It’s a great time to pause your weight loss goals and focus on maintenance instead.
Striking this balance lets you enjoy the season with peace of mind while still focusing on your well-being. Plus, maintaining weight and avoiding holiday weight gain allows you to jump right back into your goals in the new year. For those with health conditions like diabetes, a more structured holiday meal plan may be necessary, but there’s always room to enjoy the season while making healthy choices.
What Are the Healthiest Thanksgiving Foods?
Some of the foods you look forward to eating on Thanksgiving are not the healthiest or the best options for your health goals. But that’s part of the fun!
Sides like sweet potato casserole are high in sugar while green bean casserole and stuffing contain high amounts of fat and sodium. They also tend to be calorie-dense.
To make your Thanksgiving dinner a bit healthier, focus on filling your plate with protein and vegetables. Skinless turkey with little to no gravy and roasted vegetables are delicious options that won’t hinder your health goals. That said, Thanksgiving is a time for celebration. You can still enjoy your Thanksgiving favorites if you keep your portions small.
How to Make Your Plate Healthier
Whether you’re hosting or bringing a side dish, you can create a healthy Thanksgiving by cooking recipes with less sugar and fat.
For instance, substituting low-fat milk for cream and butter when making mashed potatoes can cut down on calories and fat. You could also opt for fat-free chicken broth to make gravy or baste the turkey. You can even make store-bought stuffing mix healthier by adding nuts, apples, celery, and cranberries.
Overall, if you have the option to swap what the recipe calls for with a low-fat or sugar-free ingredient, do it. Most guests won’t be able to tell the difference.
Get Expert Advice From a Licensed Dietitian
Thanksgiving is a time to gather with family and friends, express gratitude, and enjoy delicious food. If you’re worried about how the holidays might impact your health goals, it’s important to remember that one day won’t derail your progress. Try some of our tips for a healthy Thanksgiving and remember some of these mindful choices throughout the holiday season.
If you struggle with setting and sticking to realistic eating goals, specialized support can help. At Dietitian Live, our licensed dietitians can help you build a relationship with food that allows for both nourishment and enjoyment. Book an appointment today, and we’ll help you find the balance you need to enjoy a joyful and stress-free holiday season.
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