11/24/2025
Ways to Make Thanksgiving Healthy and Enjoyable
November 24, 2025
For those committed to healthy eating, Thanksgiving can be a challenge. The abundance of food is tempting by itself without the social pressure to eat everything. With a few thoughtful strategies, though, you can enjoy the holiday feast without the guilt.
Don't Skip Breakfast
There is a temptation to skip breakfast so you can "save calories". This may backfire, though, because it might leave you so hungry that you eat everything in sight at Thanksgiving dinner. Instead, start your day with a balanced breakfast that includes protein and fiber, such as eggs, vegetables, Greek yogurt with berries, or oatmeal with nuts. This sets a healthy foundation for the day and helps stabilize your blood sugar. You also won't be so hungry by dinner time.
Adopt the Picnic Plate Method
Think of your Thanksgiving plate as divided into three sections (like a picnic plate) - one half for vegetables (green beans, roasted Brussels sprouts, or salad), one quarter for lean protein (turkey breast, ham, meat), and one quarter for starches (sweet potato, stuffing, or rolls). This isn't about avoiding your favorite dishes—it's simply about rebalancing proportions so the healthier stuff is more prominent.
Practice Mindful Portions
This is the hard part - be intentional about portions. Take smaller servings of the richer, calories-intense items and larger portions of vegetable-based, fiber-rich sides. When you're done with your plate and are thinking about going back for more, stop and rest for a bit. Your body needs some time to determine if you're full. If you still feel hungry after about 20 minutes, you can always go back for more. But keep the portions small. It's easier to control your portions when you break them up than overloading your plate and trying to stop.
Slow Down
Your mom's advice actually works - slow down and chew your food. As I mentioned, it takes about 20 minutes for your brain to register satiety (fullness). Don't shovel it in as fast as you can. Put your fork down between bites, chew it completely, talk to someone, and really taste your food. When you eat slowly, you will need less food to feel satisfied, and you'll enjoy the meal and company much more.
Drink Water
Stay well-hydrated throughout the day with water or unsweetened sparkling water. This supports digestion and can help you recognize hunger cues. If you're drinking alcohol, use the one-to-one rule: alternate each alcoholic beverage with a full glass of water. This will naturally moderate your intake while keeping you hydrated. It's worth noting that alcohol contains 7 calories per gram, nearly double that of protein or carbohydrates.
Lighten Up Recipes
If you're doing the cooking, consider healthier ingredients such as Greek yogurt instead of sour cream in mashed potatoes, roasted vegetables with herbs instead of butter-heavy casseroles, or even replace mashed potatoes with cauliflower. Natural sweetness from roasted vegetables can reduce the need for added sugars in side dishes.
Choose Your Unhealthy Foods Wisely
When I was growing up, my mom made apple pie with vanilla ice-cream as a tradition, and there was no way I was going to miss it. Instead of skipping the pie and ice cream, though, I would skip the rolls. This substituting helped reduce the guilt and allowed me to enjoy it (and not offend her). I would also serve myself a smaller portion.
Don't Forget to Move
Light physical activity can help with digestion and energy levels. Instead of sitting on the couch all day, suggest a family walk, play with kids, or simply take a few minutes to stretch. Movement doesn't have to be intense to be beneficial, and it may start a new tradition.
Be Kind to Yourself
If you eat more than you planned or make choices you later regret, don't worry about it. We have a saying in our house whenever we eaten something we shouldn't have - "there's always tomorrow." You don't want to make it a habit, but it is impossible to be perfect and one unhealthy meal won't derail your health journey. Just move on and return to your regular healthy habits the next day.
Manage Leftovers Strategically
When it's time to take food home, focus on the healthier options like turkey, roasted vegetables, and salads. This sets you up for nutritious meals in the days following the holiday.
Bottom Line
Healthy eating during Thanksgiving isn't about deprivation—it's about balance. You can honor both your health goals and the spirit of the holiday by being mindful, making intentional choices, and remembering that true celebration includes taking care of yourself.
Happy Thanksgiving from your CoreFit family!
