Healthy Holiday Eating: Navigating Thanksgiving with Balance and Wellness

Thanksgiving is a time to gather with family and friends, share in traditions, and reflect on gratitude. While this holiday is often associated with joy and connection, it can also bring a degree of stress. For some, the challenges may arise from travel or family dynamics; for others, the concern is centered on food — whether it’s planning and preparing the meal, or managing the abundance of rich and indulgent dishes that are central to the celebration.

This can be particularly difficult for individuals who experience blood sugar dysregulation or strong carbohydrate cravings. Many Thanksgiving staples — such as mashed potatoes, candied yams, stuffing, cranberry sauce, and pies — are carbohydrate-rich and can feel overwhelming to navigate. Although the true spirit of the holiday is rooted in giving thanks and enjoying time with loved ones, food remains a prominent focus of the day.

As a nutrition professional, I typically encourage clients to approach Thanksgiving without rigid restrictions. One celebratory meal, enjoyed with intention, is unlikely to derail long-term health goals. However, it is common for people to feel concerned that one indulgent day can extend into an entire weekend of overconsumption, leaving them feeling sluggish or discouraged.

Developing a thoughtful plan for the holiday can help minimize stress, support balance, and allow you to enjoy both the meal and the moments that matter most. This guide offers strategies to help you approach Thanksgiving with confidence — savoring the traditions you love, while maintaining your overall sense of wellness.

Does Overeating Set You Off?

For many people, Thanksgiving is synonymous with indulgence — and that often means overeating. I always remind my clients that this is not the day to diet. It’s a time to enjoy meaningful food traditions with family and friends. Eat what you love, savor it fully, and allow yourself to celebrate the holiday.

But for some, it’s not that simple. A few bites of a rich dessert, or even the thought of “going off” a diet, can spark the urge for more. That can quickly snowball into overeating — or even a multi-day binge. This challenge can feel even bigger if you’re heading home for the holiday, where leftovers linger for days.

That’s why it’s so important to have both a practical plan and a mindset strategy in place. Remember: overeating at one meal will not undo your progress or derail your health goals. The real risk comes if you let guilt or loss of control take over — which can extend the overeating well beyond Thanksgiving itself.

To help you feel confident and balanced, I’ve outlined nutrition and wellness strategies for the day before, during, and afterThanksgiving. These tips will support both your physical well-being and your relationship with food.

The Day Before Thanksgiving

As a Registered Dietitian, I encourage clients to use the day before Thanksgiving as an opportunity to set the stage for a balanced, enjoyable holiday. A little preparation — both mentally and physically — can make all the difference in how you feel on Thanksgiving Day and afterward.

1. Get into the right mindset. Thanksgiving is meant to be a day of connection and gratitude, not stress about food. Remind yourself that it’s okay to eat more than usual on this holiday. Giving yourself permission to enjoy can prevent the guilt-and-restriction cycle that often fuels overeating. Instead of focusing solely on what’s on the table, center your attention on what you’re grateful for and the people you’re spending time with.
2. Know yourself. If certain foods — like stuffing, pie, or other sweets — tend to trigger cravings and make it hard to regain balance, it’s okay to set boundaries around those foods. You don’t have to eat everything to fully experience the holiday. Choose what’s truly meaningful to you and skip what doesn’t bring satisfaction.
3. Visualize your plan.
   Think ahead about what and how you’d like to eat on Thanksgiving Day. Visualization can help you feel more in control and confident when faced with an abundance of options. If you’ll be a guest, consider offering to bring one or two nourishing dishes. This ensures you’ll have choices that align with your goals while still enjoying traditional favorites.

• RD-Approved Recipe: Creamy Coconut Butternut Squash Soup [click here for recipe] – perfect for sharing as a healthy appetizer or starter that your family will love.

4. Move your body. A good workout the day before Thanksgiving can help you feel energized, reduce stress, and set a positive tone heading into the holiday. Whether it’s a brisk walk, a gym session, or a favorite fitness class, physical activity can help reinforce your commitment to balance.

On Thanksgiving Day

With a little planning, you can enjoy all the traditions of Thanksgiving while still honoring your health and wellness goals. The goal is not restriction, but balance — making intentional choices that allow you to feel both satisfied and energized.

1. Start the day with movement. Fitting in exercise before the big meal can help you feel more centered and in control. Even a 30-minute walk, a light workout, yoga or even stretching will help regulate blood sugar, boost energy, improve digestion, and reduce stress.
2. Don’t arrive ravenous. Skipping meals to “save up” for Thanksgiving dinner usually backfires, leading to overeating later. Instead, start the day with a nourishing, balanced breakfast that includes protein and fiber (e.g. eggs with vegetables and whole grain toast, or Greek yogurt with fruits and nuts). Depending on what time dinner is served, a light snack — such as fruit with nut butter or hummus with veggies — can help keep your hunger steady.
3. Be mindful with appetizers and alcohol. Appetizers often pack as many calories as the main meal. Position yourself away from the chips, dips, or nuts, and choose small tastes of what you truly enjoy. Also, don’t forget to hydrate yourself. Dehydration can mimic hunger and increase cravings. Drink water or herbal tea throughout the day to support digestion and reduce unnecessary snacking.
4. Be mindful with alcohol. Limit alcohol before the meal, since it can lower your awareness and lead to overeating. Alternate alcoholic beverages with water or sparkling water to stay hydrated and maintain balance.

• RD-Approved Recipe: Cauli-Potato Mash [recipe here] – a lighter, creamy alternative to traditional mashed potatoes; Green Bean & Almond Salad [recipe here] – adds crunch, flavor, and fiber to your plate while keeping calories in check.

5. Build your plate with intention. When the serving bowls are passed, remember you don’t need to try everything. Choose moderate portions of the dishes you love and enjoy them slowly. Allow yourself to taste and appreciate the flavors rather than eating out of habit or pressure. Fill half your plate with non-starchy vegetables, one-quarter with lean protein (turkey, for example), and the remaining quarter with your favorite starches or festive dishes.

Before you begin, pause and ask yourself: How do I want to feel after this meal? Overly stuffed and uncomfortable or pleasantly satisfied and content.

6. Practice mindful eating. Slow down and savor each bite. Put your fork down between bites and servings, notice flavors and textures, and engage in conversation — which naturally helps pace your meal. Remind yourself that food will be available later, so there’s no need to overeat as though it’s scarce.
7. Navigate desserts with a plan. If you have a sweet tooth, set an intention before the dessert tray arrives. You might decide to enjoy one slice of your favorite pie or three small “slivers” that add up to one portion. Allow yourself to enjoy it fully without guilt — mindful enjoyment is key.

• RD-Approved Recipe: Pumpkin Pie Bites [recipe here] – perfectly portioned, indulgent, and easy to enjoy mindfully.

8. Think twice before seconds. Check in with your body: are you comfortably full? The second serving won’t taste better than the first, and it may leave you feeling uncomfortably stuffed. Give yourself permission to stop at “enough.”
9. Stay active after the meal. Instead of sinking into the couch right away, suggest a family walk after dinner. A short stroll supports digestion, stabilizes blood sugar, and helps prevent the sluggish feeling that can follow a large meal.
10. Avoid doubling up.
    It’s tempting to return for a second “Thanksgiving meal” later in the evening, but try to keep post-dinner eating lighter. A simple turkey sandwich or some vegetables are fine — but skip another round of all the trimmings and dessert.
11. Manage leftovers wisely. If you’re a guest, request turkey, vegetables, or perhaps a sweet potato when offered leftovers, but decline the heavy sides and desserts. If you’re hosting, pack up the indulgent dishes into to-go containers for guests, keeping healthier options on hand for yourself. This helps limit temptation and sets you up for a more balanced weekend.

The Day After Thanksgiving

The day after Thanksgiving is just as important as the holiday itself when it comes to maintaining balance and well-being. How you approach this day can set the tone for the rest of the weekend.

1. Avoid the scale. Don’t weigh yourself the morning after Thanksgiving. It’s completely normal for your weight to temporarily increase due to higher sodium intake, extra carbohydrates, and water retention. This does not reflect true fat gain. Give your body a few days before checking the scale again.
2. Release the guilt. If you ate more than planned, remind yourself: it was one day. Beating yourself up only fuels a negative cycle. Instead, take a compassionate approach — acknowledge it, and then move forward with balanced meals and routines.
3. Navigate leftovers wisely. If you’re staying with family and surrounded by leftovers, focus on lean proteins and vegetables, like turkey breast/leg, green beans, or roasted vegetables. If indulgent foods are calling your name, allow yourself one treat per day to keep cravings satisfied without spiraling. For example, a slice of pie one day, or a portion of stuffing with gravy the next.
4. Plan activities and movement. If you’re home for the holiday, plan something active for the day after Thanksgiving and throughout the weekend — whether that’s a hike, a family walk, a workout class, or visiting a holiday market. Keeping busy helps get you out of the house, away from leftovers, and focused on enjoying experiences beyond food.

✨ Wishing you a Happy Thanksgiving! May your holiday be filled with gratitude, connection, and delicious food enjoyed in balance.

Ready to plan healthier, balanced meals to optimize your health? Book a Discovery Call today to explore how we can work together to create a personalized plan that fits your lifestyle. Schedule your call here. Let’s make healthy eating easy and enjoyable!

Yours in Health – Beata Blajer, RD