Your Stress-Free Thanksgiving Guide 🍂🦃
Thanksgiving is a time for family, gratitude, and yes… delicious food! As a dietitian, I love helping clients enjoy the holiday without overthinking every bite. Here are some practical tips to make the day enjoyable and mindful:
1. Eat Beforehand
Skipping breakfast or lunch often backfires, leading to overeating later. Fuel your body with a balanced meal in the morning to prevent ravenous hunger.
Tip: Have a breakfast with protein and fiber—like Greek yogurt with berries, oatmeal with nuts, or eggs with whole-grain toast. These nutrients help you stay full and satisfied.
2. Move Your Body
A short walk or light movement before the feast helps boost metabolism, reduces stress, and sets the tone for mindful eating.
Move Before and After Your Feast! 🚶♀️🍂”
Before the meal: Try a 15–20 minute walk around your neighborhood or a family-friendly game of catch. Movement helps reduce stress and primes your body for digestion.
After the meal: Take a gentle 10–15 minute stroll to aid digestion, stabilize blood sugar, and keep energy levels up.
3. Avoid the Snack Table
It’s tempting to nibble all day, but grazing can sneak in extra calories and leave you less satisfied during the main meal. Save room for what matters most.
Tip: Focus on the main Thanksgiving plate and treat appetizers as a small taste rather than a full snack session.
4. One Meal Doesn’t Define You
Thanksgiving is one meal, not a free pass to derail your habits. Enjoy, but don’t stress—it won’t ruin your progress.
Mindset shift: Approach it as an opportunity to practice moderation and savor flavors, not a day of restriction.
5. Savor Every Bite
Slow down, taste, and appreciate your food. Try the “3-bite rule”: take three intentional bites before deciding if you want more. You’ll likely find you’re satisfied sooner than expected. This encourages mindfulness and prevents overeating!
6. Focus on Gratitude
Shift attention from restriction to appreciation—of family, flavors, and the joy of the holiday.
Fill half your plate with vegetables, a quarter with protein (turkey, legumes, or plant-based options), and the remaining quarter with carbs.
Enjoy your Thanksgiving with balance and joy! Remember: a mindful approach allows you to eat what you love, feel satisfied, and continue your healthy habits without stress.
Ready for support this holiday season?
Schedule a nutrition consult and feel confident, mindful, and nourished through every celebration.
Wishing you a mindful, delicious, and happy Thanksgiving!
Amanda Shumaker, RDN, CPT
@mindbody_RD