Getting Through the Thanksgiving Meal

Thanksgiving is a time for gratitude, connection, and enjoyment—not stress about food. Health experts encourage finding a middle ground: enjoy the holiday while making mindful choices.

 

Don’t skip breakfast:

Starving yourself in the morning to “save room” for the big meal often leads to overeating and discomfort. A simple, protein-rich breakfast helps you make intentional choices throughout the day.

Plan your plate:

Most people know what to expect from family meals. Visualize filling your plate with whole grains, fruits, and vegetables, as recommended by the American Heart Association. These foods are full of fiber, which helps regulate blood sugar and keeps you fuller longer.

Mind Your Drinks:

Alcohol can lower inhibitions and lead to unhealthy choices. If you drink, pace yourself with diluted drinks or alternate with water. Mocktails or unsweetened sparkling water are good alternatives. Remember, drinking less is better for health.

Watch the extras:

Choosing turkey breast is healthy, but piling on gravy adds saturated fat and sodium. Keep portions reasonable, like a turkey portion the size of a deck of cards.  Enjoy smaller tastes of traditional foods. 

Dessert:

If you want pie, have a small slice and go easy on whipped cream. Fresh fruit is a good alternative. Cultural foods and traditions matter—enjoy them in moderation.

Move together:

Physical activity, even a walk or dancing, is good for health and shifts focus from food to togetherness.

Enjoy the Day:

 Ultimately, Thanksgiving is about relationships and joy. Little choices matter, but so does enjoying the moment with loved ones.

 

Source: Merschel, M. (2023, Nov. 20) Ideas for keeping Thanksgiving healthy – and happy [blog post]. American Heart Association. Retrieved from https://www.heart.org/en/news/2023/11/20/ideas-for-keeping-thanksgiving-healthy-and-happy