Thanksgiving is a time for gratitude, togetherness, and delicious food. From buttery mashed potatoes to pumpkin pie, the holiday table can make even the most disciplined eater loosen their belt a notch. But enjoying your favorites doesn’t have to mean feeling stuffed, sluggish or guilty afterward. With a few smart strategies, you can savor every bite and still feel good when the leftovers are packed away. 

1. Don’t Skip Breakfast 

It may seem like saving calories for the big meal makes sense, but arriving at the table starving is a recipe for overeating. Start your day with a balanced breakfast that includes protein and fiber, such as oatmeal with nuts or scrambled eggs with veggies, to help control hunger later. 

2. Fill Half Your Plate with Color 

When it’s time for the main event, begin by loading up on colorful vegetables and salads. These foods are rich in nutrients and fiber, which can help you feel full faster. Then, add moderate portions of your favorite side dishes, like creamy casseroles or stuffing, so you can enjoy them without going overboard. 

3. Savor the Flavors 

Thanksgiving meals are meant to be enjoyed slowly. Take your time, chew thoroughly and put your fork down between bites. Slowing your pace not only enhances the flavors but also gives your body time to register fullness, usually about 20 minutes after you start eating. 

4. Stay Hydrated 

It’s easy to confuse thirst with hunger, especially when surrounded by tempting dishes. Drink water throughout the day, and try alternating a glass of water between alcoholic beverages to prevent dehydration and the next-day sluggishness that can come with it. 

5. Choose Your Indulgences 

You don’t have to skip dessert, but you don’t have to try all of them either. Pick your favorite, whether it’s pie, cake or cookies, and truly enjoy it. Sharing a slice or choosing a smaller portion can help you indulge without the sugar crash. 

6. Take a Post-Dinner Stroll 

After the meal, a light walk can do wonders for digestion, help manage blood sugar levels and shake off the sleepy feeling that comes from a big meal. Plus, it’s a great way to connect with family and friends.  

A Healthy Holiday Mindset 

Thanksgiving comes once a year, and one meal won’t derail your health goals. What matters most is how you eat and take care of yourself the other 364 days. So go ahead: Enjoy your favorites, be mindful of portions and focus on gratitude as much as the gravy. 

Feeling the holiday stress more than usual? While this content is for informational purposes only, talking to WMCHealth primary care provider or registered dietitian can give you personalized guidance on healthy eating strategies that truly fit your lifestyle and health needs.