How Not to Gobble Your Thanksgiving Meal

It’s easy to be overwhelmed by the mountains of delicious (and calorie-dense) food at Thanksgiving. Temptations of creamy mashed potatoes, gooey pecan pie, and holiday cocktails make it seem impossible to be disciplined about your healthy eating habits. So how can you enjoy yourself without completely sabotaging your diet?

Checkout our nutrition tips for cutting calories without depriving yourself the joy of a Thanksgiving feast:

1. Eat before dinner. The idea that you are saving calories for Thanksgiving food by only eating one large meal is misleading. Fasting early in the day makes you over-hungry during dinner, which leads to impulsive eating and consumption of excess calories. Instead, follow a normal eating pattern during the day with healthy meals and snacks.

2. Dink lots of water. The cues our body sends us for thirst and hunger are easily confused. You can avoid cue-confusion by staying hydrated and consuming at least 10 cups of water throughout the day. Plus, by focusing on drinking water you avoid extra calories in soft drinks and alcoholic beverages. Try to limit fluid intake during your meal, however, because it can disrupt digestion by diluting stomach acid.

3. Substitute healthy ingredients. Thanksgiving dishes can be made healthier by choosing the right ingredients and preparation techniques. For example, instead of adding cream to mashed potatoes, try chicken broth and herbs; swap out fried onions for chopped almonds on a green bean casserole; or use Greek yogurt in place of sour cream because it is lower in calories and higher in protein. By preparing cranberry sauce and gravy from scratch instead of relying on prepared options, you can also cut calories by limiting sugars and unhealthy fats.

4. Plan a post-meal walk. As soon as you arrive at your Thanksgiving celebration, announce that you plan to take a walk after dinner. Family members and friends will want to join and, once you get a few on board, it will be tough to bail out. A walk after dinner will help you burn some calories and put you in the right mindset to turn down a second piece of pie!

5. Practice mindful eating. We’ve previously discussed mindful eating and the many ways it promotes healthy mealtime habits. Mindful practices prevent overeating by helping you recognize when you’re full and make healthy food choices, like filling half your plate with fruits and vegetables and exercising portion control with calorie-rich desserts.

Consider adding our nutrient-dense Roasted Butternut Squash and Brussels Sprout Salad to your Thanksgiving meal!

Dr Kara

My journey to find a balanced way of living led me to a Ph.D. in Nutrition at the University of Wisconsin-Madison and a Master’s in Public Health at the University of California-Berkeley. My studies and experiences afford me a deep understanding of diet and lifestyle factors that contribute to optimal health. I contribute to projects in the U.S. and abroad that improve the health of individuals and families through nutritious foods. I believe the foods we eat impact our lives in so many ways, ranging from nourishing our body’s cells and tissues, to supporting emotional, physical, and social wellbeing. I am thrilled to be a part of the Moxy Kitchen team and support the development of flavorful, easy-to-use food products that add a nutrient-dense punch to daily meals.