Written By: Danielle Rosario

Thanksgiving is a time of joy and gratitude. It's a time to gather with loved ones and share a hearty meal. Often considered the start of the holiday season, Thanksgiving marks the beginning of festive feasts and celebrations to come in the month ahead. 

But have you ever found yourself feeling guilty for overindulging on Turkey day? I sure have, and that feeling comes with a tinge of regret as my stomach starts rumbling and the food coma sets in. 

So what’s the solution, here? Should you eat less before the big meal? Is it OK to eat more on Thanksgiving? How can you enjoy the holiday without overeating?

These are common questions that many of us grapple with. And it's what this guide aims to address.

In this article, we'll provide practical tips and strategies for how to eat healthy on Thanksgiving. We'll help you navigate the holiday feast without guilt or deprivation.

So, let's dive in and learn how to balance the enjoyment of Thanksgiving with our health goals.

Preparing for a Healthy Thanksgiving

Preparation is key to maintaining healthy eating habits on Thanksgiving. It starts with understanding your food choices.

Skipping meals before the big feast is a common strategy. But it often backfires.

Instead, aim for a balanced breakfast and lunch. If you want to opt for a lighter option than usual go for it. This can help control your hunger and keep you from overindulging later in the day. 

It’s all about moderation—it's OK to eat more on Thanksgiving. 

With a little planning and mindfulness, you can enjoy a healthy Thanksgiving meal without feeling deprived.

Should I Eat Less Before Thanksgiving?

Many people think that eating less before Thanksgiving is the solution. The idea behind this strategy is to save calories for the big meal. 

If they try to hit a calorie deficit in the days leading up to the feast, then they can overindulge on Thanksgiving. It all balances out, right?

Not quite. It can actually be counterproductive and lead to overeating and poor food choices.

A better strategy is to focus more on eating balanced, nutritious meals the day or week before. This can set you up to have a guilt-free holiday.

Planning Your Thanksgiving Meal

Planning your Thanksgiving meal in advance can help you make healthier choices. 

Here are some tips:

• Fill half of your plate with vegetables for a nutrient-rich meal.

• Choose white meat over dark meat for a leaner protein option.

• Opt for skinless turkey to reduce fat intake.

• Be mindful of high-calorie sides like casseroles and gravies.

• Use herbs and spices instead of butter and cream for flavor.

• Choose fruit-based desserts like pumpkin or apple pie

Opting for healthier versions of your favorite dishes is helpful. For example, try Green Bean Almondine, featuring green beans with toasted almonds and a hint of lemon, instead of a heavily cream-based green bean casserole. 

A little planning goes a long way. But without a doubt, you can absolutely enjoy a healthy—yet delicious—Thanksgiving meal. 

How to Not Overeat on Thanksgiving

Overeating on Thanksgiving is a common concern. It's easy to get carried away with all the delicious food.

However, there are ways to enjoy the feast without overeating. Avoiding overindulgence on Thanksgiving doesn't mean you have to miss out.

It's all about balance and mindfulness. Let’s take a look at a couple of tips to avoid excessive eating and still relish your Thanksgiving. 

Portion Control: How Much to Put on Your Plate

Portion control is key to healthy Thanksgiving eating. But how much should you put on your plate?

A good rule of thumb is to fill half your plate with vegetables—and this isn’t specific to Turkey Day. You’ll benefit from following this rule year-round as it helps you eat a nutrient-rich meal. 

Next, add lean protein. A serving of turkey, or Tofurky for Vegans, is about the size of your palm. 

Finally, add your favorite sides—remember, moderation is key. Using smaller plates can naturally reduce portion sizes. But if you get seconds, and then third or fourth servings with that smaller plate, then you’re defeating the purpose.    

Mindful Eating During the Feast

Mindful eating involves savoring each bite and eating slowly. It's a powerful tool that can help you feel satisfied with less food. It's essential to enjoying your meal while preventing overeating. But it’s not always as easy as it sounds.

Start by savoring each bite. Eating slowly can help you enjoy the flavors and textures of your food. 

Next, listen to your body's hunger and fullness cues. Stop eating when you feel satisfied, not overly-stuffed to the point you want to unbutton your jeans. 

Wait before going to get seconds—allow your body to register if you’re full or not. 

Sometimes I find myself reaching for the serving spoon because a dish tastes so good, not because I’m still hungry. 

In addition to exercising portion control and mindful eating, here are a few other tips for how to not overeat on Thanksgiving:

• Stay hydrated: Drinking water can help control hunger.

• Limit alcohol: Alcohol can add empty calories and stimulate appetite.

• Engage in conversation: This can help you pace your eating and enjoy the social aspect of the holiday.

Is It OK to Eat More on Thanksgiving?

Ever asked yourself, “Is it OK to eat more on Thanksgiving?” The answer is yes, but with a caveat.

Thanksgiving is a special occasion. It only occurs once a year, so it's natural to want to treat yourself.

However, this is where moderation comes in. There’s a fine line between a bit of indulgence and full on overindulgence. The latter can lead to discomfort and guilt, so we want to avoid reaching that point.  

Remember, the reason for celebration. Thanksgiving isn’t just about the food. It's also about enjoying time with loved ones and expressing gratitude. 

Balancing Indulgence with Health

When you want to prioritize your health, striking a balance can be tricky. But it's not impossible. Start by prioritizing your favorite dishes. Have a generous serving, without your portion control going fully out the window. 

Next, balance indulgent dishes with simple, whole foods. This can help you feel satisfied without overeating.

Finally, try to be active and move your body. Physical activity can help balance out the extra calories. 

Staying Active and Handling Leftovers

Staying active during the holiday season and rationing leftovers is important. This will help you manage stress, maintain a healthy weight, and feel energized.  

Incorporating Physical Activity into Your Holiday

Staying active on Thanksgiving works wonders for leaving guilt out of the picture. And it doesn't have to be a strenuous workout.

A family walk after the big meal is a great way to get moving. Or organize a group activity such as a simple game of catch. You can continue to enjoy the company of your loved ones after the meal has ended. 

Plus, it’ll help you avoid that energy slump post-dinner that leaves you wanting to take a nap on the couch.

Healthy Ways to Manage Thanksgiving Leftovers

Leftovers can be a great way to extend the holiday spirit. But it's important to handle them wisely.

Consider using leftover turkey for salads and sandwiches. These are lighter alternatives to reheating the whole feast.

Portion out leftovers into single servings as you would for meal prepping. If you’re hosting the holiday, send some leftover food home with friends and family. Sharing is caring.  

It’s also okay to say no to leftovers. If you don't want them, don't feel obligated to take them. Some people love leftovers, others hate them. They aren’t for everyone. 

Conclusion: Enjoying Thanksgiving Without the Guilt

Thanksgiving is a time for togetherness and thankfulness. Focus on the joy of sharing a delicious meal with loved ones. 

Don’t obsess about how to eat healthy on Thanksgiving–enjoy yourself. 

At the end of the day, one afternoon of indulgence won't ruin a healthy lifestyle. It's about balance and making smart choices.

So, have a guilt-free holiday and go gobble up some turkey! And do your future-self a favor and book your Black Friday workout in advance. Remember your good fitness friends, consistency and accountability?   

Happy Thanksgiving! We look forward to seeing you in the studio soon.