You don’t have to choose between enjoying your Thanksgiving favorites and keeping balance in mind. From the turkey to a slice of pie, there’s room to savor what you love and make the celebration about good food, shared traditions, and time together.
Whether you’re planning a traditional turkey dinner with all the trimmings or keeping it simple; however you spend the day, these ten tips offer simple ideas for before, during, and after the meal:
BEFORE THE MEAL
- Start the day with breakfast rather than skipping it to save calories for later. This can help you arrive at the Thanksgiving meal feeling less ravenous and ready to enjoy it comfortably.
- Start a new tradition of moving together before the meal. Invite your family to take a walk, go for a bike ride, or play soccer or Frisbee in the yard.
DURING THE MEAL
- Try a smaller plate to make portion sizes easier to manage. A full smaller plate can feel satisfying while helping you serve smaller amounts of the foods you enjoy.
- Make room for more vegetables at dinner. Offering a variety of veggies gives you lower-calorie choices to enjoy alongside your holiday favorites.
- If you choose to drink alcohol, aim to enjoy a glass of water or seltzer for each alcoholic drink.
- Savor small portions of your favorite foods that feel special to you and are available only this time of year. You might choose to leave everyday foods, such as dinner rolls, for another occasion.
- Make conversation part of the celebration. Enjoy the company around you, even at a smaller gathering, and let the food be just one part of the experience.
AFTER THE MEAL
- Give yourself a little space from the food between servings. Sitting or standing farther from tempting dishes can make it easier to decide what you’d like to eat. When you’ve finished your meal, move away from the table and enjoy the rest of the gathering.
- Give yourself 20 minutes before deciding whether you’d like seconds. This pause allows time for the fullness signals from your stomach to register with your brain.
- If you’d like dessert, consider passing on a second helping so you can leave room to enjoy it.
Use the table below as a flexible guide to serving sizes for your Thanksgiving favorites. The visual cues help you picture the amounts, offering a starting point rather than a set of rules for your plate.
This Thanksgiving, enjoy your favorite foods, leave a little room for balance, and take time to enjoy the people around you. Good food is part of the fun, but so are sharing a laugh, catching up, and appreciating the chance to be together.
Content submitted by Janyce Gately MS, RD, LDN, CHC
For more support with building healthy eating habits, our Registered Dietitian, Janyce, is here to provide personalized guidance and support every step of the way.