Savor the Season: How to Eat Healthy During Thanksgiving

Thanksgiving is a time for gratitude, connection, and let’s be honest—delicious food. From creamy mashed potatoes to pumpkin pie, it’s easy to feel overwhelmed by how many options are available to you. But enjoying the holiday doesn’t mean you have to throw your health goals out the window. With a little mindfulness and preparation, you can savor the season’s delights while still feeling good about your choices. Let’s explore three practical techniques to help you eat healthier this Thanksgiving, so you can focus on what truly matters: celebrating with loved ones.

Start with Mindful Eating

One of the most effective ways to eat healthily during Thanksgiving is to practice mindful eating. When you’re surrounded by tempting dishes, it’s easy to overindulge without even realizing it. Mindful eating is about slowing down and truly savoring your food.

• Pause and Plan: Before you fill your plate, take a moment to survey the options. Decide which dishes you truly love and focus on enjoying those.

• Eat Slowly: Chew each bite thoroughly and take breaks between bites to allow your body to recognize when it’s full. This helps with portion control and enhances your enjoyment of the meal.

• Engage Your Senses: Pay attention to the colors, textures, and flavors of each dish. When you savor your food fully, you’ll find that a smaller portion can still feel deeply satisfying.

Mindful eating is about honoring your body’s cues and finding balance in the abundance.

With so many options, it's important to practice mindful eating techniques.

Prioritize Nutrient-Dense Options

Thanksgiving is known for its rich, calorie-laden dishes, but there are plenty of nutrient-packed options to enjoy if you know where to look, or how to create your own.

• Fill Half Your Plate with Veggies: Look for roasted vegetables, salads, or other lighter options. If you’re cooking, consider bringing a dish like roasted Brussels sprouts or a colorful fall salad to the table.

• Lean Proteins First: Turkey is a great source of lean protein—just go easy on the gravy. Starting your meal with protein can help you feel full longer, which may reduce the temptation to overeat on sides or desserts.

• Balance Rich Dishes: If you’re craving mashed potatoes or stuffing, take a smaller portion and pair it with lighter options. This way, you can enjoy your favorites without going overboard.

  
  

Remember, healthy eating is about making choices that nourish your body and leave you feeling your best.

Turkey is a great source of lean protein.

Practice Portion Awareness and Flexibility

Thanksgiving is about enjoying the moment, not striving for perfection. One way to strike a balance is by being mindful of portion sizes while staying flexible and kind to yourself.

• Use Smaller Plates: A smaller plate can make it easier to control portions without feeling like you’re missing out. Fill it mindfully with a mix of your favorite foods.

• Share the Dessert: If that pumpkin or pecan pie is calling your name, consider splitting a slice with a friend or family member. You’ll get to indulge in the flavors you love without overloading on sugar.

• Don’t Skip Meals: It might be tempting to skip breakfast or lunch to "save room," but this can lead to overeating later. Start the day with a balanced meal that includes protein, healthy fats, and whole grains to keep your energy steady.

Above all, give yourself grace. It’s okay to enjoy a hearty meal—it’s one day. What matters most is how you feel about the experience and the memories you create.

Using a smaller plate helps to control portion sizes.

Final Thoughts: Balance Over Perfection

The Thanksgiving table is a place for connection and gratitude, not guilt or stress. By practicing mindful eating, prioritizing nutrient-dense options, and staying flexible with your portions, you can navigate the holiday with confidence and joy.

Remember, it’s not about avoiding every indulgence—it’s about finding balance that works for you. Whether you’re enjoying grandma’s famous casserole or a new veggie-packed side dish, give yourself permission to savor each bite and celebrate the abundance around you.

If navigating holiday eating feels overwhelming, know that you’re not alone. Together From Afar is here to support you, whether it’s managing holiday stress, setting goals, or building a healthier relationship with food. Reach out today—I’m here to help you thrive through the season and beyond.

By taking small steps to prioritize your health, you can enjoy the Thanksgiving season guilt-free. For more expert advice, visit the American Heart Association's Holiday Healthy Eating Guide.