Healthy Thanksgiving Eating Tips for Weight Management| Nuvance Health

11/19/2024

Stay on track with your weight management goals this Thanksgiving. Try these healthy eating tips so you can have a happy holiday full of gratitude and wellness.

By Brian R. Binetti, MD, Chair of Surgery, Director of Metabolic and Bariatric, Nuvance Health

Thanksgiving is a special time of the year that gives you the opportunity to really stop and reflect on all of life’s blessings; it’s also a time to enjoy the company of family and friends while sharing a great tasting and often, large meal. Thanksgiving can be tough if you are focused on managing your weight. Here are some easy-to-follow tips to get the most out of your holiday without sidetracking your weight management goals.

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Enjoying Thanksgiving while keeping weight loss top of mind

Thanksgiving brings gatherings, gratitude and a feast fit for a king, but the main course doesn’t have to get in the way of your main goals of weight management. Here are some healthy eating strategies you’ll be thankful for using at the holiday table.

Manage portions mindfully: Large portions are common at Thanksgiving, but being mindful of portion sizes can help you avoid unnecessary calories. Choose a smaller plate, fill half with veggies, and divide the rest between lean protein and grains to sample a variety of dishes without overeating.

Healthy ingredient swaps: Modify recipes by replacing certain ingredients with healthier options. Try using Greek yogurt in place of sour cream or whole wheat bread for stuffing. These small adjustments can cut down on calories and add nutrients.

Stay active with family fun: Incorporate activities in your holiday routine by going on a post-dinner walk or playing a game of touch football with the family. Physical movement not only burns calories but also boosts energy

Practicing mindful eating

Thanksgiving is all about family and festive food. By practicing mindful eating, you can savor each bite and avoid overeating.

One helpful approach is to listen to your hunger cues. It’s easy to get caught up in the large amount of food available on holidays, but tuning into your body’s signals can keep you from overindulging. Assess how hungry you are before you start eating and check in as you go along.

Recognizing common hunger cues

Ask yourself, ‘Am I really hungry?’ by assessing these hunger cues:

Physical sensations: You may feel your stomach growling, a hollow or empty sensation or even mild stomach cramps.
Low energy: Feeling sluggish, tired, or having trouble focusing can indicate that your body needs fuel.

Mood changes: Irritability or crankiness (sometimes called "hangry" feelings) often surface when blood sugar levels drop due to hunger.

Headaches: Some people experience mild headaches when their bodies need food, especially if they're going too long without eating.

Difficulty concentrating: Hunger can make it hard to focus on tasks because your brain needs glucose to function effectively.

Salivation or cravings: Noticing a strong craving or a heightened interest in food can be a sign, especially if it's something like a particular aroma or thought of food.
Feeling lightheaded or dizzy: If your blood sugar is too low, you might feel dizzy or weak.

Take time to enjoy food

Mindful eating also means taking time to enjoy your food. Recognize each bite, notice the different flavors, textures and aromas. Chewing slowly enhances your dining experience, allowing you to recognize when you’re full and helping to prevent overeating.

Related content: The truth behind common nutrition myths

With mindful eating, you can enjoy the Thanksgiving meal and stay on track with your weight management goals.

Managing holiday stress

The holiday season brings joy, connection to loved ones and sometimes stress. Managing holiday stress is vital for both physical and mental well-being. Here are ways to stay balanced:

Relaxation techniques:

Practice deep breathing exercises to calm yourself.
Incorporate regular exercise, like yoga or a brisk walk, to reduce tension and improve mood.
Consider mindfulness or meditation for mental clarity and inner peace.

Taking care of yourself:

Get enough rest to recharge your body and mind.
Set boundaries and prioritize your own needs to prevent burnout.
Find time for activities that make you feel good, like reading or listening to music or playing a game.

Maintaining balance:

Enjoy treats with mindful portion control and savor the flavors without overdoing it.
Plan time for exercise to balance any extra calories.
Stay connected with friends and family, which can help reduce stress.

Managing stress during the holidays promotes well-being beyond weight management. A few thoughtful practices can make the holiday season happier and healthier.

Need help getting started on your weight management journey? Book now with a Nuvance Health Bariatric Medicine Specialist near me

Healthy recipe ideas

Thanksgiving doesn’t mean you have to sacrifice your weight management goals over taste. By using mindful and creative recipes with small tweaks to ingredients, you can enjoy delicious-tasting food that aligns with your weight management journey. Try these ideas:

Lighter takes on classics: Replace traditional mashed potatoes with mashed cauliflower for fewer carbs or choose roasted sweet potatoes over candied yams for a healthier side packed with vitamins and nutrients.
Nourishing sides: Instead of heavy casseroles, sauté fresh green beans with lemon and garlic. Use whole grain bread for stuffing and pack it with veggies like celery, onions and mushrooms for added nutrients.
Guilt-free desserts: Consider a crustless pumpkin custard instead of traditional pie. You could also serve a fruit salad or bake cinnamon apples for a naturally sweet option.

With these healthier dishes, you can enjoy a satisfying Thanksgiving meal. Remember to listen to hunger cues, savor each bite, and celebrate without worry.

Staying active on Thanksgiving

Thanksgiving often involves hearty meals but adding movement to the day can keep extra calories at bay. Here are some fun activities you can try:

Outdoor activity fun:

Take a family hike to enjoy fall scenery and burn off some calories.
Organize a game of touch football for a fun, active tradition.

Related content: 5 best exercises for weight management

Indoor activity options:

Have a family dance session with lively music.
Do a quick workout video together with options available for all fitness levels.

Holiday traditions with movement:

Participate in a local Thanksgiving Day walk or run before the big meal.
Start a tradition of taking a post-meal walk to aid digestion and connect with loved ones.

Staying active doesn’t have to feel like exercise; just find ways to enjoy moving together and create lasting memories.

Planning for success

Having a plan can help you enjoy Thanksgiving without straying from your weight management goals. Here’s how to set yourself up for success:

Plan your meal: Decide on healthy dishes in advance to balance your Thanksgiving plate. Choose options like roasted veggies, lean proteins and grains to fill you up without too many calories.

Prepare healthy snacks: Keep nutritious snacks, like cut-up fruits or raw nuts, available to avoid reaching for unhealthier options. Planning snacks can prevent mindless eating.

Set achievable goals: The holiday season may not be ideal for managing weight, so focus on maintaining your weight instead. Setting realistic goals can help you feel motivated and less tempted by indulgent foods.

The bottom line: You don’t have to put your weight management goals to the side on Thanksgiving. Remember to use mindful eating, portion control, healthier ingredient swaps and engaging in physical activities with family as ways to stay aligned with your goals. And if you have to, remember it’s OK to call a timeout and manage holiday stress through relaxation, balance and self-care by further supporting your well-being and making it possible to savor the holiday without compromising your weight management goals. Finally, plan ahead. A little simple planning strategy along with nutritious recipes ensure you can enjoy the holiday meal and traditions while staying on track with your weight management journey. Happy Thanksgiving from Nuvance Health!

Book now with a Nuvance Health Bariatric Medicine Specialist near me

Healthy Thanksgiving eating tips for weight management