Thanksgiving is a time for gratitude, connection, and, of course, delicious food. But staying healthy doesn’t mean missing out on the fun or depriving yourself of your favorite dishes. With a little mindfulness, you can enjoy the holiday without derailing your goals. Here are 10 tips to help you strike the perfect balance to make it a Healthy Thanksgiving:
1. Remember Your Health Goals (and Give Yourself Grace)
Keep your health goals in mind, but don’t forget to enjoy the meal and the company. Allow yourself to savor your favorite dishes guilt-free—balance is key! One indulgent day won’t undo weeks of healthy habits.
2. Load Up on Veggies First
Make vegetables the star of your plate. Aim for at least two servings of non-starchy veggies at every meal—more is even better! Choose options that aren’t smothered in butter or creamy sauces. If you’re the chef, experiment with lighter recipes that still pack plenty of flavor.
3. Be Selective About Your Choices
Before digging in, survey the spread. Decide which dishes you truly love and skip the ones that don’t excite you. Think of it as “calorie budgeting”—spend them on foods that bring you joy.
4. Practice Portion Control
Thanksgiving doesn’t have to be a feast of excess. Serve yourself reasonable portions and eat mindfully. Remember, you can always enjoy leftovers the next day!
5. Take a Pause Before Seconds
Craving seconds? Wait at least 10 minutes before heading back for more. Give your brain a chance to register fullness—it might surprise you how satisfied you feel after a brief pause.
6. Stay Hydrated
Drink plenty of water throughout the day. Staying hydrated not only supports digestion but can also prevent you from mistaking thirst for hunger. Aim for 8–10 cups of water, especially if you’re indulging in salty foods or celebratory drinks.
7. Savor the Moments, Not Just the Food
Shift your focus to what Thanksgiving is truly about—spending time with loved ones. Engage in meaningful conversations, play games, or share what you’re grateful for this year.
8. Move Your Body
After your meal, gather friends or family for a walk or light activity. Even 15 minutes can help improve digestion and keep your energy levels up. Make it fun—join in a family football or foosball game or a Thanksgiving-themed dance-off!
9. Bring Balance to the Table
If you’re contributing to the meal, offer to bring a healthy dish or two. This way, you’ll have options you can feel good about, and your family might appreciate the variety.
10. Don’t Let a Weekend Derail Your Progress
The holiday weekend is just that—a weekend. Once the celebrations are over, refocus on your health goals. Use Monday as a reset and jump back into your regular routine.
Bonus Tip:
If you are celebrating with just your immediate family, maybe you could spread out the dishes and the celebration over several days. Not ideal for most people who would like to eat all the traditional foods on Thanksgiving day itself, although it’s a good way to enjoy the food and occasion for more than a day.
Final Thoughts
Thanksgiving is about more than the food—it’s about connection, gratitude, and joy. By making intentional choices and prioritizing balance, you can enjoy the holiday to the fullest while still honoring your health.
Healthy Thanksgiving dishes
Here are links to healthy Thanksgiving dishes. I have personally tried several of them. Spicy Roasted Sweet Potatoes and Holiday Roasted Vegetables are some of my favorites.
Turkey:
Roast a turkey breast instead of the whole turkey. This also saves on a lot of labor and clean up. I have made it easily in my instant pot.
Naturally sweetened Cranberry sauce
Pumpkin pie for food allergies
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Check out my post Weighing In: From Despair to Hope.
We don’t have Thanksgiving here in New Zealand, but I do notice that it’s a time of celebration? And feasting? Either way it does look like a delicious time.