8 Ways to Enjoy Thanksgiving While Staying on Track

A how-to for a stress free holiday

Yes, you really can still eat turkey, mashed potatoes, and that oh, so delicious pumpkin pie grandma brings every year!

Thanksgiving … a national holiday where families come together and enjoy each other’s company over a meal filled with savory eats. The kind of dinner that is so indulgent you eat a plate too many and
find yourself waking up on your mother’s couch 3 hours later to the men in the house yelling at the TV as the last play of the football game is called. Your stomach hurts, feelings of guilt consume your mind, and your mom reading the panic on your face asks if her cooking was okay. You blame it on the Turkey, and that thing called
tryptophan everyone is always talking about. Sound familiar?

The truth is, it isn’t the tryptophan making you feel tired, stuffed, and worried about the extra bloat your stomach seems to be holding. The real culprit is the choices made throughout the day that resulted in over-eating and a huge spike in blood sugar.

With that said, let’s back it up to Thanksgiving morning and discuss some easy tips to make the right choices so that you are able to enjoy all that comes with Thanksgiving dinner and still be awake at midnight to score all those Black Friday deals!

7 Tips to Prevent Overeating on Thanksgiving

1. Start your morning with a light and balanced breakfast. A common mistake is starving yourself all day to “save” calories for the big feast. By doing so, your blood sugar will crash and you will be more inclined to overeat. A balanced breakfast includes a protein source. This will help keep you satiated throughout the day.
2. Get moving in the morning! If you have time in the morning, get some light to moderate exercise in. This will encourage you to make healthier choices throughout the day.
3. Drink plenty of water throughout the day to keep yourself hydrated. Staying hydrated will also prevent
   overeating. If you are over the legal drinking age, drinking plenty of water will also prevent you from over-consuming alcohol. Alcohol contains calories and can add up quickly.
4. Eat a high protein, high fiber snack before heading off to dinner. This will prevent you from arriving hungry and clearing all the appetizer plates before dinner starts.
5. Impress your family with your superior guest skills by bringing your own menu item, such as a salad, veggie tray, or healthy reduced-sugar apple pie. This will also provide a healthy alternative you can count on. My mom told me she wouldn’t use too much butter in her cooking last year… when she thought I wasn’t looking she snuck in half a stick of butter into the mashed potatoes! Moral of that story: you can never be too safe.
6. Portion control. If you have followed steps 1-5, this shouldn’t be too difficult. A good guideline is to fill your
   plate with 1/3 of protein, 1/3 of carbs, and 1/3 of vegetables (unless your mom used a 1/2 stick of butter to sauté them).
7. Eat mindfully by pacing yourself. Allow yourself to eat for at least 20 minutes and listen to your body. This will help you cue into your hunger cues and skip the seconds so that you don’t end up in the Thanksgiving food coma.
8. Pro Tip: Position yourself away from the food table that has all the appetizers and desserts laid out so you are less tempted to grab bites to eat as you mingle. Instead, portion a small plate and bring it with you.

For many, the holiday season can be filled with stress. Thanksgiving is one day out of the year where you are able to celebrate with friends and family. So, instead of stressing, take time to enjoy yourself. Food is a part of the celebration. Allow yourself to indulge in treats that only come around once a year. And remember, you hold the power to listen to your body and make choices that will benefit your health and experience.

Happy Thanksgiving from the AZ Dietitians Team!

Written by: Lexi Nazzaro, Dietetic Intern
Material adapted from The Academy of Nutrition and Dietetics,
eatright.org