5 Tips for a Healthier Thanksgiving

The holiday season is a time for family, fun, and, of course, food. Between the holiday gatherings and hearty meals, it can be easy to forget our health goals. Research shows that many people gain 1 to 2 pounds between Thanksgiving and New Year’s—but for those trying to prevent decline (which I hope is you), it’s especially important to stay mindful of how food and activities affect our energy and overall well-being.

While it’s important to maintain our health, the holidays are also a time to enjoy the simple pleasures of sharing meals and moments with loved ones. Here are five practical tips for staying healthy while embracing the joy of Thanksgiving.

1. Eat a Balanced Breakfast

It might seem tempting to skip breakfast and save room for the big meal later, but this often leads to overeating and discomfort. Eating a light, nutritious breakfast can set you up for a healthier day. Consider oatmeal with fruit, a scrambled egg with whole-grain toast, or a small bowl of whole-grain cereal with low-fat milk. This helps curb your appetite, prevents overeating at dinner, and ensures you feel comfortable throughout the day.

2. Stay Active (In a Way That Works for You)

Thanksgiving is a great time to enjoy some light activity with family, whether it’s a walk around the neighborhood, a gentle stretching session, or even a friendly game of touch football. Physical activity can help improve digestion, boost your mood, and give you more energy for the festivities. You don’t have to push yourself too hard—simply getting up and moving for a bit before sitting down to your meal can make a big difference in how you feel.

3. Practice Mindful Eating

With so much delicious food, it’s easy to fill your plate to the brim. Instead, try using a smaller plate to help with portion control while still sampling your favorites. Focus on filling your plate with lean proteins, colorful vegetables, and high-fiber foods that will help you feel fuller without overloading on calories. Eat slowly, take your time, and savor each bite—this helps with digestion and allows you to enjoy your food more. It’s also important to listen to your body: if you’re full, stop eating, even if there’s more food on the table.

4. Stay Hydrated

Drinking plenty of water throughout the day is essential, especially if you plan to have alcoholic beverages. Alcohol can sometimes lead to overeating or dehydration, so it’s helpful to alternate alcoholic drinks with water. Staying hydrated helps with digestion, supports your metabolism, and can even curb your appetite, allowing you to better enjoy your meal without overeating.

5. Set Realistic Goals and Focus on Enjoyment

The holidays are about celebrating and spending time with loved ones, so don’t stress about your usual health goals during this season. Instead, focus on maintaining your health and enjoying yourself in moderation. For many, the holidays may also be a time to adjust to a special dietary plan due to health conditions like diabetes or heart disease. But even with those considerations, you can still enjoy the season—just remember to make mindful choices that support your well-being.

By striking a balance between enjoying the holiday and taking care of your health, you can make the most of this special time without feeling guilty or overly restricted. And by focusing on maintaining your current health instead of worrying about weight loss, you’ll set yourself up for success when the new year begins.