Brenda Khan
Thanksgiving is a time to be grateful for food, family, and friends. However, it can be challenging to stick to your diet with the abundance of delicious, indulgent dishes. The average Thanksgiving meal contains 3,000 to 4,500 calories, and it's easy to overeat. Dietitians offer tips to help you navigate this, including not skipping meals, mindful eating, managing portions, staying active, and making healthier choices without compromising on taste.
| Characteristics | Values |
|---|---|
| Meal timing | Eat a well-balanced breakfast and lunch 2-4 hours before the main meal. |
| Meal composition | Eat a meal high in protein, fiber, and heart-healthy fats. |
| Mindful eating | Chew slowly, savour each bite, and be attentive to your hunger cues. |
| Portion sizes | Opt for smaller plates and fill half with vegetables to aid portion control. |
| Food choices | Choose white turkey meat, avoid skin, and limit high-calorie sides. |
| Physical activity | Engage in pre- and post-meal walks, family hikes, or active games to burn calories. |
| Leftovers | Avoid taking leftovers home to prevent extended indulgence. |
| Mindset | Focus on gratitude, family, and tradition, rather than diet talk and restrictions. |
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What You'll Learn
Don't skip meals
Thanksgiving is a time to enjoy the company of family and friends while sharing a great-tasting and often large meal. However, it can be a stressful time for those focused on dieting or managing their weight. Many people may make the mistake of skipping meals throughout the day to “save up" for the large Thanksgiving feast, but this can lead to extreme hunger and overeating during the main meal.
Dietitians recommend that instead of fasting, you should eat regular meals throughout the day to avoid overeating and feeling terrible after the big meal. For example, if you're eating in the early afternoon, have a breakfast with protein, fibre, and heart-healthy fats a few hours before. If you're having a late lunch or dinner, eat a well-balanced breakfast and lunch two to four hours beforehand. This will help you stay nourished and may prevent you from mindlessly grazing on appetizers or dishes that don't really appeal to you.
Registered dietitian Elizabeth Shaw advises, "Your body will appreciate being fed at regular times, setting you up for success as you enter the eating occasions later in the day." She also suggests that if you plan to drink alcohol during the meal, it's important to eat some food to help metabolize it.
By eating regular meals, you can also avoid the negative physical and psychological effects of fasting, such as extreme hunger, which can lead to binge eating. It's important to remember that Thanksgiving is about more than just food; it's also about family, friends, gratitude, and tradition. So, while it's okay to indulge and savour your favourite dishes, practising mindful eating can help you stay on track with your diet or weight management goals.
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Eat mindfully
Eating mindfully is a great way to stay on track with your diet while still enjoying your favourite foods. Firstly, it's important to acknowledge that Thanksgiving is about so much more than food. It's a time to be grateful, to connect with loved ones, and to create lasting memories. With that in mind, here are some tips to eat mindfully this Thanksgiving:
Manage Your Meals
Instead of fasting all day to save space for the feast, eat regular meals throughout Thanksgiving Day. This will prevent extreme hunger, which can lead to overeating and eating too quickly. If your main course is mid-afternoon, remember that you can always eat again later—even leftovers! If you're eating in the early afternoon, have a breakfast that includes protein, fibre, and healthy fats a few hours before. If your family sits down for dinner, have a well-balanced breakfast and lunch two to four hours prior.
Practice Mindful Pauses
Take a few moments before you begin eating to reflect on how you feel. Are you rushed? Stressed? Hungry? Differentiate between your wants and your needs. During the meal, take mindful pauses to notice any thoughts or judgments about the food you're eating. Check in with your hunger/fullness scale to see how you feel.
Savor Each Bite
Notice the different flavors, textures, and aromas of your food. Chewing slowly enhances your dining experience, allowing you to recognize when you're full and preventing overeating. Take a few mental notes about the experience to determine if you're enjoying your food enough to continue eating it.
Focus on the Moment
Avoid distractions, such as screens, to fully appreciate your food and the company you're with. Even spending the first five to ten minutes of the meal in silence can be refreshing and set a grateful tone for the rest of the meal.
Listen to Your Body
It's easy to get caught up in the large amount of food available, but tuning into your body's hunger cues can prevent overindulging. Ask yourself, "Am I really hungry?" and assess the physical sensations in your body. Most people feel comfortable beginning to eat when their hunger is at a three on a scale of one to ten. When you reach a six, you're probably starting to feel satisfied, and at seven, you may begin to feel uncomfortably full.
By eating mindfully, you can savor the flavors of Thanksgiving and make lasting memories with your loved ones, all while staying on track with your diet and weight management goals.
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Exercise
While it's important not to beat yourself up for overindulging at Thanksgiving, getting back into a healthy routine as soon as possible is key. One way to do this is to exercise, which can help with digestion, circulation, and energy levels.
If you're feeling uncomfortably full, it's best to avoid intense workouts, which can be aggressive on your body and may cause injury. Instead, opt for low-impact exercises such as yoga, which can help to ease digestion and reduce bloating. Yoga has also been shown to lower stress and anxiety and promote relaxation. Anuloma Viloma, or alternate nasal breathing, is one yoga breathing technique that can help relieve anxiety.
If you'd prefer to get some fresh air, a walk can be a great way to stimulate digestion and speed up the time it takes for food to move from the stomach to the small intestine. This can help to reduce the risk of heartburn and acid reflux. If you're feeling up to something more energetic, a gentle jog or run can be a good way to get your circulation going and burn off some extra calories.
If you're keen to get back into your workout routine, it's important to wait until your body has had time to digest your meal. Typically, it takes 2-4 hours for food to move from the stomach to the small intestine, so it's best to wait at least 1-2 hours after a large meal before exercising. Lower-intensity exercises are less likely to cause digestive discomfort, and if you're an endurance athlete, it's important to be mindful of potential side effects, such as bloating, nausea, and sluggishness.
In the days following Thanksgiving, you can continue to incorporate exercises such as walking, jogging, or yoga into your routine to help you feel more like yourself. If you're looking for a more structured workout, you could try an outdoor circuit with exercises such as jumping jacks, push-ups, burpees, and squats.
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Plan your meals
Planning your meals is a crucial part of staying on track with your diet during Thanksgiving. Here are some tips to help you plan effectively:
Firstly, it is important to remember not to skip meals or "save space" for the main feast. Dietitians recommend eating regular, balanced meals throughout the day to prevent extreme hunger, which can lead to overeating and feeling unwell. Start your day with a nutritious breakfast that includes protein and fibre. For example, you could have an egg-white veggie omelette or non-fat Greek yoghurt with fresh fruit. This will help you feel fuller for longer and make it easier to manage your appetite later in the day.
If you're eating an early Thanksgiving dinner, consider having a well-balanced lunch a few hours beforehand. This will help prevent mindless grazing on appetizers or dishes that you don't truly enjoy. It's also a good idea to be mindful of your hunger cues throughout the day. Ask yourself if you're really hungry before reaching for another helping.
When planning your Thanksgiving meal, decide on healthy dishes in advance to balance your plate. Opt for high-fibre foods like fruits, vegetables, whole grains, and bean dishes. Go for white meat turkey without the skin, and avoid dishes drenched in butter or creamy sauces. Instead of calorie-laden starters, start by filling half of your plate with vegetables and eat those first. This will help you feel fuller and prevent overindulging on less nutritious options.
If you're cooking, get creative with ingredient substitutions to make your favourite dishes healthier. Reduce the amount of sugar, salt, and fat used in recipes. For example, use unsalted chicken broth when making mashed potatoes or stuffing, and add flavour with herbs and spices like rosemary, thyme, and garlic instead of salt. Making food from scratch gives you more control over the ingredients and can help you trim unnecessary calories.
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Avoid overeating
Thanksgiving is a time to enjoy the company of family and friends, and to reflect on life's blessings. It is also a time to indulge in delicious, hearty meals. However, it is easy to get carried away and overeat. Here are some tips to help you avoid overeating this Thanksgiving:
Eat Regular Meals Throughout the Day
Instead of fasting or skipping meals to save room for the big feast, eat regular, balanced meals throughout the day. Dietitians recommend having a well-balanced breakfast and lunch before the Thanksgiving dinner. This will prevent extreme hunger, which can lead to overeating and eating too quickly. It will also help you stay focused on enjoying the day and making wonderful memories.
Practice Mindful Eating
Thanksgiving is a time to savour delicious food, but it's easy to get distracted and overeat. Practice mindful eating by paying attention to each bite. Notice the flavours, textures, and aromas of your food. Chewing slowly will enhance your dining experience and help you recognize when you're full. Listen to your body's hunger cues and check in with yourself throughout the meal. Ask yourself, "Am I really hungry?"
Manage Portion Sizes
Large portions are common at Thanksgiving, but you can avoid overeating by being mindful of your portion sizes. Take small, bite-sized portions, especially if you plan to sample a variety of dishes. Make sure each serving touches your plate, instead of piling food on top of each other. It's okay to have a little of everything, but remember to keep your portions small.
Stay Active
Incorporate physical activities into your holiday routine to balance the extra calories. Go for a family hike to enjoy the fall scenery, organize a game of touch football, or have a family dance session. You can also volunteer, take a post-meal walk, or help with setting up and cleaning up to stay active and avoid mindless snacking.
Hydrate with Water
Drink water throughout the day to stay hydrated, especially if you're consuming alcohol or high-salt foods like gravy. Water doesn't add extra calories, and it will help you feel fuller, reducing the urge to overeat.
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Frequently asked questions
Dietitians advise against fasting or saving space for your Thanksgiving meal. Instead, eat a balanced breakfast and lunch, focusing on protein and fibre to prevent overeating later. During the meal, listen to your body's hunger cues and be mindful of portion sizes. Opt for a smaller plate and fill half of it with vegetables to help manage your intake.
Thanksgiving is about gratitude, family, and food. If you feel comfortable, ask your family to avoid discussing dieting and focus on enjoying the meal. Prepare a list of topics to divert from diet talk and food anxieties.
Incorporate physical activities into your holiday routine, such as a family hike, a game of touch football, or a post-dinner walk. Staying active can burn off extra calories and boost your energy levels.
Plan your meal ahead of time, focusing on healthy dishes and mindful eating. Opt for white meat turkey without the skin, and reduce your intake of dishes high in fat, salt, and sugar. Include high-fibre foods like fruits, vegetables, and whole grains to feel fuller for longer.
