Registered Dietitians Share 6 Tips for Feeling Your Best on Thanksgiving

The holiday season, whilst joyous, can sometimes induce stress when it comes to maintaining your best self.

Nutrition-focused holidays like Thanksgiving may interfere with your dietary needs, wants, and habits due to a disruption in routine and eating patterns.

However, it's entirely possible to relish holiday celebrations while taking care of your health requirements.

And you don't even have to sacrifice the slice of Thanksgiving pumpkin pie you have your heart set on.

Here are six suggestions provided by registered dietitians for finding equilibrium and feeling great throughout the Thanksgiving holiday.

Despite the fact that side dishes may be the highlight of Thanksgiving for many, don't forget to incorporate some protein and fiber into your meal to ensure you feel full and content after dinner.

A balanced meal generally comprises protein, carbohydrates, fats, and a variety of colours from fruits or vegetables. This nutritional formula can still apply on Thanksgiving Day.

Carbs like potatoes, sweet potatoes, and stuffing fulfill energy needs and cravings, while protein and fiber from fruits and veggies ensure satiety.

Make sure to include turkey, carrots, and green beans, and fill the remaining space with your beloved carbs-laden side dishes. Want more fiber and antioxidants? Start with a colourful salad or soup brimming with vegetables.

Anticipating a hefty dinner doesn't mean you should refrain from eating in the earlier part of the day.

Jamie Nadeau, RD, a registered dietitian specialized in achieving a balanced diet, pointed out to Health that showing up to a Thanksgiving dinner overtly hungry will prompt you to overeat, fulfilling not just a psychological but a biological need to eat.

Nadeau noted, 'When hunger surpasses a certain threshold, it becomes much harder to make mindful, intentional food decisions.'

Turning up ravenous for a meal often results in hasty, impromptu choices, rapid eating and overeating, as opposed to evaluating the options and making thoughtful choices regarding what's best for your body.

Contrarily, missing breakfast in anticipation of a larger meal later often proves counterproductive. A 2020 study demonstrated that skipping breakfast doesn't notably affect total calorie intake but negatively affects overall diet quality.

So, start your day with breakfast comprising protein and fiber, such as avocado and eggs on toast, Greek yogurt with granola, or a vegetable-filled egg scramble with whole wheat bread.

At lunchtime, consider a salad with protein, cottage cheese and veggies, or a vegetable and bean chili.

Consuming health-supporting food in the earlier part of the day will ensure that you feel at your best when you sit down for Thanksgiving dinner.

Mindful eating can often be interrupted due to excessive food, entertaining guests, and socializing during these festive times.

Mindful eating is a practice that concentrates your attention on your experiences, cravings, and physical cues while eating.

By eating mindfully, you can better understand your hunger and fullness cues and are less likely to overeat. You can better differentiate between actual hunger and emotional or habitual motives for eating.

Activate mindful eating during your Thanksgiving dinner by taking slow breaths before beginning your meal.

Practicing slow eating, fully chewing your food, and not rushing are recommended. Attune yourself to all five senses while eating.

Erin Palinski-Wade, RD, CDCES, a prominent dietitian from New Jersey, suggests asking yourself certain pertinent questions during the meal.

Palinski-Wade stated, 'The more attentively you eat, the more satiated you will feel,' adding that this practice aids in managing portions and cravings.

Maintaining adequate hydration and moderating alcohol intake are key to feeling good throughout Thanksgiving and the following weekend.

Even though holidays may present more opportunities for alcohol consumption, always saying 'yes' to a refill isn't necessary.

Alcohol lowers inhibitions, potentially increasing hunger which can lead to overeating. A 2019 study revealed that adults generally do not eat less to compensate for alcohol intake, proving that even moderate alcohol consumption can lead to increased food intake.

Besides the potential of overeating, without ample water, alcohol consumption can lead to feelings of fatigue, leaving you lethargic the next day.

To counteract these unwanted effects of alcohol intake, ensure you're drinking enough water in between your festive drinks. You can even opt for a mocktail instead of a cocktail, to join in the festivities without waking up with a hangover the next morning.

While Thanksgiving dinner may be the main event, there are plenty of fun, holiday activities that provide opportunities for movement as well.

Whether you like to participate in a community Turkey Trot, take a mid-day or after-dinner walk with your family, or play backyard football, 'daily movement can boost energy, reduce stress, and elevate your mood,' said Palinski-Wade.

'It doesn't need to be time-consuming either,' she said. 'Even a short 10-minute walk can be enough to gain the benefits.'

After you eat, blood sugar and insulin levels rise. When insulin levels stay high, you feel more hungry for longer even if you just ate.

To counteract this, take a quick walk after dinner. This can help stabilize blood sugar and decrease insulin levels so that you feel more full and satiated.

While your health goals are of course important and worth prioritizing, don't stress out about sticking to them perfectly this Thanksgiving weekend.

Thanksgiving dinner is only one meal and no one meal is going to make or break your health.

'Remember that what you're doing day-to-day is what matters most, so try not to stress if you eat more than you meant to,' Nadeau said. 'After the meal is over, move on and go back to your normal habits'.

With this in mind, enjoy your favorite seasonal foods without restricting or critiquing yourself. Deprivation just leads to increased cravings and decreased mealtime satisfaction.