Thanksgiving is often a time for gratitude, family gatherings, and of course, delicious food. However, it can also become a challenge for those looking to maintain healthy eating habits. With a table overflowing with mouthwatering dishes, it’s easy to overindulge. Here’s how to enjoy the holiday while staying mindful of what and how much you eat.
- Plan Ahead – Before the big day, take some time to think about your goals. Do you want to enjoy your favorite dishes without going overboard? Are you aiming to try everything in moderation? Setting clear intentions can help guide your choices.
- Choose Your Favorites – With so many options, it’s tempting to sample everything. Instead, decide ahead of time which dishes you truly love. This way, you can savor the flavors that matter most to you and avoid mindless sampling.
- Be Mindful During the Meal – Opting for a smaller plate can help control portion sizes. It’s a simple trick that allows you to fill your plate without piling on food, making it easier to enjoy your meal without overdoing it.
- Eat Slowly and Savor Each Bite – Take your time while eating. Chew thoroughly, enjoy the flavors, and engage in conversation. Eating slowly not only enhances your experience but also gives your body time to recognize fullness.
- Listen to Your Body – Pay attention to hunger and fullness cues. If you start to feel satisfied, consider stopping, even if there’s still food on your plate. It’s perfectly fine to save leftovers for later! Also, wait before getting seconds. It often takes our bodies 20 minutes or more to fill up. Unfortunately, we will eat to the point of fullness, only to have the real feeling of full kick in later. By that time, we are overly full.
- Balance Your Plate – Incorporate healthy options and make sure to fill your plate with a variety of foods, including vegetables and whole grains. A colorful plate not only looks appealing but also provides a balance of nutrients.
- Don’t Skip Meals – Skipping meals to “save up” for the big feast can lead to overeating. Instead, enjoy a healthy breakfast and light lunch to keep your hunger in check.
- Make Mindful Drink Choices – Try limiting caloric drinks such as alcohol, soda and other calorie-rich beverages that are prevalent during the holidays. These drinks contribute a significant amount of sugar and empty calories to your diet without filling you up, which can cause weight gain. Opt for water or unsweetened beverages to stay hydrated. If you choose to indulge in alcoholic drinks, consider alternating them with water to limit overall consumption.
- Focus on Connection, Not Just Food – Thanksgiving isn’t just about the food, it’s a time to connect with family and friends. Engage in activities such as games, walks, or even cooking together to create lasting memories that don’t revolve solely around the meal.
- Practice Self-Compassion – It’s okay to indulge and enjoy your favorite dishes. Remember, this is just one meal of many. If you do indulge, try not to feel guilty. Acknowledge the experience and get back to your routine the next day.
Thanksgiving is a time for celebration, and it’s possible to enjoy the holiday without overindulging. By planning ahead, being mindful during the meal, and focusing on connection, you can navigate the feast with intention and joy. Happy holidays!
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