Guide to Enjoying Thanksgiving Without Overindulging
Every Thanksgiving, my family celebrates the day like most American families—more food than there is space on the surfaces, wine flowing like water, and the pie to person ratio is close to 1:1. We all crowd in the kitchen, multiple bowls of dips, chips, and other diet derailments within arm’s reach. Sure there’s a sampling of crudités, and the turkey is straight protein, but even one of our best vegetable dishes is covered in butter, cheese, and crackers.
Whether you’ve been working on some health and fitness goals, are in a good nutrition rhythm right now, or just want to be more mindful about just how much you consume, Thanksgiving and the holidays can bring a lot of stress when it comes to food. While one day won’t wreck your progress, here are some of my most effective strategies for enjoying and indulging in the day while keeping the unwanted anxiety side dish in check.
I’ll just walk by and not grab… anything? Right.
Know your goals. It may feel silly, but writing out what your goals are ahead of a big gathering or feast has been shown to be an effective tool in helping manage the choices you make and alleviate associated anxiety. It’s making a commitment to yourself that you’re aware of the situation. Physically writing things down with pen and paper, not just thinking about them, is the secret though. We’re more likely to stick to things when we write them out - and it can take as little as five minutes.
Use a smaller plate and fork when possible. Studies show that we are just as satiated with a full, small plate of food as we are with a full, large plate – despite consuming many fewer calories.
Back away from the “grazing table” – have conversations catching up with a relative away from the food area, play with kids in another room, watch a bit of football – whatever you can do in your environment that puts some space between you and the calorie dense snacks.
Find some babes to read to.
Be the person who brings something at least moderately healthy. Not only will it ensure you get some nutritious food in, many other people may be appreciative of having a healthy side as well. It can be a tasty kale salad, guacamole, or even creamed spinach - it doesn’t have to be “ideal”, but we can still try to sneak some nutrition in where we can.
But please don’t do this.
Always have water in hand. Even if you’re slightly dehydrated (which sugary food and alcohol will no doubt do) – you’ll be more inclined to reach for more food, and they very well may not be a carrot. Sparkling water in a wine glass, or even bring your own water thermos to keep the mental reminder. And if you feel you’ve skimped on it throughout Happy Hour, have a large glass before you eat to ensure you’re not eating out of thirst.
Be mindful of alcohol consumption. I know, some people drink on the holidays because they’re happy to see family, others are drinking because they have to see their families. Emotions lend themselves to alcohol consumption, so let’s just bring awareness to the situation. If drinking white wine, consider turning it into a spritzer with sparkling water, and if drinking red wine, finish a tall glass of water between each glass of wine. Alcohol is also calorie dense, and not only dehydrates us, but also lowers our inhibitions causing us to mindlessly consume more calories than intended.
Water, water, wine - got it.
Take a scan over all the food offerings before you plate your food. Have a plan for what you really want to have, would “like” to have if there’s room, and things that don’t need to make the cut once you have your primary choices.
Still try to make at least half your dinner plate vegetables, regardless of how they’re prepared, and have a healthy amount of turkey/protein. Even if vegetables were cooked in butter and cheese, some/more vegetables > no/fewer vegetables. Most Thanksgiving meals offer a week’s worth of carbs on one plate, with the turkey the only source of protein. Protein will keep you more full for longer, with fewer calories.
Then this is your day, Julia.
Don’t feel the need to sample everything. You may really be looking forward to turkey/dressing/stuffing/pie, but you probably won’t leave regretting you didn’t have a bread roll or a larger scoop of potatoes. If there are many multiple things you want to try, consider portioning off a “taste” as opposed to a whole serving. If it makes it to your plate, it’s more likely to make it to your belly.
Get moving after you eat. Ideally, we’d all go for a short walk, but let’s be honest, in many places that just isn’t possible, nor do we exactly want to. But we can at least help get the food put away and organized, do some dishes, or get a game started with everyone. It’ll help shift your brain into “done eating” mode - giving your belly time to digest and send signals to the brain that say “I’m good here.”
It can be dark and damp with deer at 4:30p outside Chicago in November. I think I’ll take dishes.
Give yourself some grace. If you do indulge a bit more than you’d anticipated, try your best not to be so hard on yourself the next day – be grateful and thankful for your wonderful body and all the hard work it does every other day! One day of overindulging won’t derail you, and your brain and body need to learn that. Our nutrition will always have an ebb and flow, and our bodies and brains like that. Do not over restrict calories the following day or week, it’s just a recipe for disaster. Instead, get back on track doing exactly what you were doing days before Thanksgiving.
Have no shame. If anyone makes you feel guilty about your healthy choices, remember – you have to live with your body tomorrow, and they have to live with theirs… and besides, they won’t love you any less. I guarantee.