How to Stay Healthy on Thanksgiving Without Missing Out on the Fun

Hey Peak Performer,

Ah, Thanksgiving—the holiday that brings us together with family, friends, and, let’s face it, mountains of delicious food. It’s a day full of gratitude, laughter, and gravy, but it can also leave us feeling stuffed (literally) and a bit guilty the next morning. The good news? You don’t have to sacrifice your health goals to enjoy the holiday feast. With a few smart strategies, you can savor your favorite dishes, avoid overindulging, and still feel good when the day is done.

Here’s how to strike the perfect balance:

1. Start the Day Right

It’s tempting to skip breakfast to “save room” for the main event, but that’s a recipe for overeating. Start your day with a protein-packed breakfast like scrambled eggs with veggies or a Greek yogurt parfait with berries and nuts. A balanced breakfast will stabilize your blood sugar, keeping you energized and less likely to overdo it later.

2. Get Moving

Before diving into the Thanksgiving spread, get your body moving. A brisk morning walk, a family turkey trot, or even a quick yoga session can set a healthy tone for the day and boost your metabolism. Bonus: it’s a great way to relieve any pre-dinner stress!

3. Be Strategic with Your Plate

When it’s time to eat, survey the buffet before piling on food. Prioritize lean proteins like turkey (skip the skin if you’re watching your fat intake) and load up on veggies—roasted Brussels sprouts, green beans, and salad are your best friends. For the more indulgent dishes (looking at you, mac and cheese and sweet potato casserole), take small portions to satisfy your cravings without going overboard.

4. Don’t Drink Your Calories

Liquid calories can sneak up on you quickly. If you’re sipping on wine, cocktails, or sugary ciders, pace yourself by alternating with water. Staying hydrated not only keeps you feeling good but also helps you avoid mistaking thirst for hunger.

5. Slow Down and Savor

Thanksgiving isn’t a race, so take your time! Eating slowly gives your brain a chance to catch up with your stomach, helping you feel full without overstuffing yourself. Plus, you’ll enjoy the flavors more—because let’s be honest, grandma's stuffing deserves to be savored.

6. Pick Your Favorites

Not every dish on the table needs to make it to your plate. Focus on the ones you truly love (pumpkin pie over pecan? Go for it!) and skip the ones you can live without. This way, you’ll enjoy your meal without feeling like you missed out.

7. Practice Gratitude Beyond the Plate

Thanksgiving is all about giving thanks, so shift your focus from food to the people around you. Take a moment to reflect on what you’re grateful for, share stories, and connect with loved ones. Sometimes, the best memories are made between bites.

8. Don’t Skip Dessert (Just Be Smart About It)

Let’s be real: dessert is part of the magic of Thanksgiving. Instead of saying no altogether, take a small slice of your favorite pie or share a portion with someone. This way, you can satisfy your sweet tooth without feeling overindulgent.

9. Stay Active After the Meal

Rather than sinking into the couch post-dinner, suggest a family walk, a friendly football game, or even some light cleanup in the kitchen. Moving a little after eating helps with digestion and keeps you from feeling sluggish.

10. Forgive Yourself

If you do end up overindulging a bit—don’t stress. One meal won’t derail your health goals. The key is to get back to your usual routine the next day and remember that Thanksgiving is about joy and togetherness, not perfection.

With these tips in your back pocket, you can enjoy all the wonderful flavors and traditions of Thanksgiving while keeping your health on track. After all, balance is the true secret ingredient to a happy holiday. So grab a fork, count your blessings, and have a healthy, delicious Thanksgiving!

Your Sports Dietitian,

Jordan