[4 MIN READ]
In this article:
- Holidays like Thanksgiving can come with food anxiety and guilt, but one of our registered dietitians at Providence says it’s possible to enjoy a holiday meal without sacrificing health goals.
- Your approach to eating during the holiday season is more about your mindset than the actual meal. Focus on how foods make you feel, so it’s easier to listen to your body’s hunger and fullness cues.
- With healthier alternatives, slower eating and planned movement, you can have a happy, healthy Thanksgiving — and even a slice of pecan or pumpkin pie.
A healthier Thanksgiving: Tips for a guilt-free feast
Every fourth Thursday in November, we celebrate Thanksgiving — a time to come together to enjoy tasty food with loved ones. Many associate the holiday with a big meal. But for some, the day can bring a dark cloud of food anxiety. Will I overeat? Will I stray too far from my health goals?
“The good news is that you can enjoy your favorite dishes and traditions guilt-free without sacrificing all your hard work,” says Debrin Cohen, MS, RD, CNSC, a registered dietitian at Providence.
Cohen shares five strategies to help you navigate your Thanksgiving table.
1. Think healthy mindset over menus
Before you start removing foods from the table, reconsider your healthy eating mindset. It’s important not to practice “all or nothing” thinking. A Thanksgiving meal isn’t “cheating” on your health. It’s a time to celebrate with those you love.
“Instead of labeling foods as ‘good’ or ‘bad,’ practice food neutrality and mindful eating,” says Cohen. “A big part of shifting your mindset is tuning in to how foods make you feel and giving yourself permission to enjoy them.”
When you know how different foods make your body feel, it’s easier to listen to your body’s natural hunger and fullness cues.
2. Try healthier alternatives that satisfy
A healthier Thanksgiving spread doesn’t have to be void of your favorites. Even small changes to traditional recipes can go a long way. Here are a few of Cohen’s suggestions:
- Mashed potatoes: Try mashed cauliflower or half cauliflower and half potatoes
- Sour cream: Use Greek yogurt, instead, in dips or casseroles
- Side dishes: Roast fall veggies, such as green beans, carrots or Brussels sprouts, with citrus and herbs for extra flavor
“Sometimes, a small food swap can make a big difference in eating better for our health,” shares Cohen. “It’s all about balancing and adding more nutrients to foods we love.”
3. Control portions without policing yourself
The thought of counting every carb and extra calorie on Thanksgiving Day sounds daunting. When we tell ourselves we can’t have a particular food, we end up craving it more. So, don’t. Give yourself permission to enjoy your favorite dishes while still being mindful of what you’re eating.
You can use a smaller plate to practice portion control. Focus on filling half the plate with veggies, fruit or salad. Try not to skip other meals throughout the day. Instead, continue to eat regular portions to avoid overeating and feeling too full at one meal.
“It’s also helpful to slow down when you eat,” shares Cohen. “Many people eat so fast, they don’t have time to feel full before they grab more. Take your time and savor each bite. Then check in with how full you feel. Also, remember to hydrate with enough water!”
And that homemade pecan or pumpkin pie? Cohen says to enjoy a small slice without the stress.
4. Make time for movement
Holiday or not, daily movement helps you feel energized and has many health benefits. It helps to plan out your movement — even on Thanksgiving. Take a brisk walk in the morning, sign up for a local Turkey Trot run or play an active game of tag with the family.
“You shouldn’t think of movement as a way to earn your Thanksgiving dinner or as a punishment for overeating,” says Cohen. “Instead, make it part of a fun tradition.”
5. Don’t let one meal derail your health goals
People tend to put a lot of pressure on Thanksgiving Day, feeling so guilty about one indulgent meal that they give up on health goals altogether. But healthy eating is about balance over time.
“Remember that wellness is long-term,” explains Cohen. “So, one meal, day or even week of indulgence doesn’t undo all healthy habits. Just approach the next day ready to nourish and take care of yourself.”
Nutrition counseling nearby
If you need support with navigating the holiday season or getting started with your nutrition and health goals, let us help. At Providence, our registered dietitians offer nutrition counseling, healthy recipe ideas, group classes and more. We’re here to teach you how to make nutritional food choices — no matter the season.
Contributing caregiver
Debrin Cohen, MS, RD, CNSC is a registered dietitian at Providence in Calabasas, California.
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Related resources
6 tips to help your family eat healthy
Learn how you can eat better to feel better
Healthy eating tips for older adults
This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
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