Thanksgiving is a time for gratitude, family gatherings, and of course, indulgent meals. While it's a day to celebrate and enjoy, it's also important to maintain a balance between savoring the festivities and keeping your health in check.
Here are seven practical ways to enjoy Thanksgiving dinner and leftovers without compromising your wellness goals.
1. Start Your Day Right
Contrary to popular belief, skipping breakfast to "save room" for the big meal is not a healthy strategy. In fact, eating a nutritious breakfast can help regulate your appetite and prevent overeating later in the day.
A study published in the Journal of Nutrition found that people who eat breakfast tend to consume fewer calories throughout the day compared to those who skip it. Start your Thanksgiving morning with a balanced meal that includes protein, fiber, and healthy fats. This could be a bowl of oatmeal with nuts and berries, or a vegetable omelet with whole-grain toast.
2. Practice Mindful Eating
Mindful eating is about being present and fully engaged with your food. This practice can help you enjoy your meal more while naturally regulating your portion sizes. Here's how to incorporate mindful eating into your Thanksgiving dinner:
- Take small bites and chew slowly
- Pay attention to the flavors, textures, and aromas of your food
- Put your fork down between bites
- Engage in conversation with your family and friends
Research published in the Journal of the Academy of Nutrition and Dietetics shows that mindful eating can lead to greater satisfaction with meals and may help with weight management.
3. Fill Half Your Plate with Vegetables
While turkey and stuffing might be the stars of the show, don't forget about the vegetables. Aim to fill half your plate with non-starchy vegetables like green beans, Brussels sprouts, or salad. These foods are low in calories but high in nutrients and fiber, which can help you feel full and satisfied with less of the higher-calorie options.
The Centers for Disease Control and Prevention (CDC) recommends that adults consume 2-3 cups of vegetables per day. Making vegetables a significant part of your Thanksgiving plate can help you meet this recommendation even on a day of indulgence.
4. Stay Hydrated
Drinking water throughout the day and during your meal can help you stay hydrated and may prevent overeating. Sometimes, thirst can be mistaken for hunger. A study in the journal Obesity found that people who drank water before meals consumed fewer calories and lost more weight compared to those who didn't.
Try having a glass of water before your meal and between alcoholic beverages if you choose to drink. This can help you stay hydrated and may naturally limit your alcohol intake.
5. Be Strategic with Leftovers
Thanksgiving leftovers can be a blessing and a curse. While it's great to have delicious food on hand, it can also lead to days of overindulgence. Here are some strategies for handling leftovers:
- Portion out leftovers into individual servings for easy, portion-controlled meals
- Freeze some leftovers for later to avoid the temptation of continuous grazing
- Get creative with healthier leftover recipes, like turkey and vegetable soup or a salad topped with leftover turkey
Remember, the USDA recommends consuming or freezing leftovers within 3-4 days to ensure food safety.
6. Get Moving
Physical activity is a great way to balance out the extra calories consumed during Thanksgiving. While you don't need to run a marathon, incorporating some movement into your day can help you feel better and support your overall health.
Consider starting a new Thanksgiving tradition of a family walk after dinner. Not only does this aid digestion, but it's also a great way to spend quality time with loved ones. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults. A post-dinner walk can contribute to this goal.
7. Practice Gratitude
Thanksgiving is, after all, about giving thanks. Practicing gratitude can have profound effects on mental health and overall well-being. A study published in the Journal of Personality and Social Psychology found that keeping a gratitude journal led to greater life satisfaction, better sleep, and even improved physical health.
Take a moment before your meal to express gratitude, either out loud with your loved ones or silently to yourself. Focus on the joy of being with family and friends rather than solely on the food. This shift in perspective can lead to a more satisfying and balanced Thanksgiving experience.
Conclusion
Thanksgiving is a time for celebration, and enjoying the traditional foods associated with this holiday is part of that celebration. By implementing these strategies, you can savor your Thanksgiving meal and leftovers while still maintaining your health and wellness goals.
Remember, one day of indulgence won't derail your overall health journey. The key is to find a balance that allows you to enjoy the holiday fully while still taking care of your body and mind.
As you gather with your loved ones this Thanksgiving, remember that the most important aspect of the holiday is not the food, but the connections we share with others. By focusing on gratitude, mindfulness, and balance, you can create a Thanksgiving experience that nourishes both body and soul.
Note: Context matters. Feel free to read our Disclaimer.
Citations:
[1] https://centerforfamilymedicine.com/general-health/3-dangers-of-overeating-at-thanksgiving/
[2] https://www.consumerreports.org/health/healthy-eating/ways-to-eat-smarter-at-thanksgiving-dinner-a2912481484/
[3] https://signaturemd.com/for-patients/concierge-doctor-blog/10-thanksgiving-health-facts/
[4] https://www.drmalladi.com/how-thanksgiving-can-affect-your-body-health/
[5] https://uncashd.org/food-safety-tips-for-thanksgiving-dinner-and-leftovers/
[6] https://dchealth.dc.gov/release/dc-department-health-encourages-smart-eating-habits-during-thanksgiving
[7] https://www.foxnews.com/health/navigating-thanksgiving-heart-disease-what-eat-what-avoid
[8] https://news.unm.edu/news/thanksgiving-dinner-is-healthy
