Thanksgiving is a time for eating delicious food, spending time with family, and giving thanks. But let’s not kid ourselves: It’s really easy to overdo it at the table. A big meal here, a few leftovers there…before you know it, you’re sluggish and your clothes feel snugger.
But you needn’t forgo fun to stay on track. A little planning, and you can enjoy those during the rest of the year without the additional weight to show for them.
Here’s how to keep things simple and in balance this Thanksgiving.
1. Eat Breakfast on Thanksgiving Day
Many people believe that by skipping breakfast, they are saving enough calories to splurge later. But showing up to the table famished only promotes overeating.
Dine on a solid breakfast with protein and fiber. Opt for scrambled eggs and vegetables, yogurt and fruit, or peanut butter on whole-grain toast.
This keeps your appetite in check so you don’t stack your plate to the sky later.
2. Pack Smart Snacks if You’re Traveling
For long trips, you’ll want snacks on hand.
If you’re traveling by car to visit family, pack easy and healthy snacks.
Good options include:
- Nuts or trail mix
- Fresh fruit
- Cut-up veggies
- Protein bars
- Bottled water
This will help you to pass by the fast food stops, remaining fueled until dinner.
If you’re struggling for ideas, consult a personal fitness trainer to help organize some healthy travel snacks. At Basics and Beyond fitness & nutrition we love sharing easy ideas.
3. Plan Before You Fill Your Plate
Pause for a moment when you come upon that mountain of holiday feasting.
Scan the offerings and choose the ones you definitely want.
Start with the good stuff:
- Turkey or other lean protein
- Roasted vegetables
- Salads
Eat these first to help fill you up with healthy food. Then, have your favorite treat but only a normal amount of it.
It’s Thanksgiving, so enjoy it! But you don’t have to eat until you are stuffed.
4. Watch Your Portions
Thanksgiving is known for large plates. It might sound silly, but one easy trick is to use a smaller plate if you can.
A good goal is:
- Half the plate for veggies
- A quarter of protein, such as turkey
- A quarter for starches or sweets
This way you still get some of everything without going overboard.
Personal trainers in Nashville are constantly reminding clients that portion control is actually one of the simplest approaches to enjoying a healthier, balanced diet and not feeling deprived.
5. Eat Mindfully, Not Fast
It’s easy to hurry if you’re excited for the meal or you’re chatting with family. Practicing slow down, in turn, can make it easier to savor every bite and stop yourself from overeating.
Tips:
- Chew slowly.
- Lay your fork down after every bite.
- Notice the flavors.
This is especially true for dessert. Chew every bite instead of wolfing it down. That way, you’ll be more likely to feel satisfied with less.
6. Bring a Healthy Dish
If you’re going to somebody else’s house, offer to bring a healthier dish.
Some easy ideas:
- Roasted veggie tray
- Fresh green salad
- Fruit salad
- Lightened-up stuffing or casserole
Like this, you keep at least one smart-food option on the table.
“One of the first things our nutrition counseling team tells people is to bring their own dish,” says a Basics and Beyond fitness and nutrition counselor. “That’s how you can kind of control what you’re eating and not feel deprived.”
7. Don’t Just Sit After the Meal
It’s tempting to flop on the couch after eating that big meal. But even a little bit of activity can help you feel better and burn a few more calories.
Easy ideas:
- Go for a walk with family.
- Play football in the yard.
- Walk the dog.
- Play with the kids.
Physical movement aids digestion and prevents you from feeling sluggish.
8. Remember It’s Just One Day
Thanksgiving is one meal. One day. You don’t get fat from one meal but it’s eating heavy for consecutive days that gets you into trouble.
Enjoy the feast on Thursday. Then return to your normal diet and fitness routine on Friday.
If there are leftovers? Choose wisely; for example, turkey and vegetables are great options. Is it wise to have pies and rich casseroles for every meal over multiple days? Not so much.
9. Be Kind to Yourself
Thanksgiving is the holiday for gratitude, not stress.
Don’t beat yourself up for having a little extra dessert or going back for seconds. Just make the next meal a better one.
It’s the long-term consistency that counts most, not perfection just for one day.
If you are feeling overwhelmed or need assistance devising a plan or staying on track, you can also chat with a personal fitness trainer or nutrition counseling with Basics and Beyond fitness & nutrition.
Final Thought
Thanksgiving should be fun. With a little advance planning, you can still eat all the delicious food and drink you desire and feel good when the weekend is behind you.
Eat. Enjoy. Be grateful. And immediately return to healthy habits.
Thank you! And all the best to you for a good and happy Thanksgiving!
If you are looking for help with your fitness and nutrition goals, Basics and Beyond fitness & nutrition is here for you. Contact us to find out more about hiring a personal fitness trainer, nutrition counseling, and more.
FAQ
Ques 1: Can I eat dessert on Thanksgiving?
Ans: Yes. Just have a piece and leave the rest of the pie; don’t serve yourself a second and third helping. Enjoy it without overdoing it.
Ques 2: Should I skip breakfast to save calories?
Ans: No. Eat a regular breakfast that includes some protein. It’s just so you won’t go overboard at dinner.
Ques 3: What’s the best thing to do after dinner?
Ans: Go for a walk. Move around. Play with the children or the dog. Don’t just lie on the couch.
Ques 4: How can a personal fitness trainer help me during the holidays?
Ans: They keep you on the right path. They ensure you stay on the move and don’t lose sight of your ambitions.
Ques 5: My family eats a lot of heavy food. What can I do?
Ans: Fill your plate with turkey and veggies first. Eat the heavy stuff last, and take small portions.
Ques 6: Is it okay to have leftovers?
Ans: Sure. Just don’t eat huge helpings of stuffing and pie all weekend. Keep it balanced.
Ques 7: How can nutrition counseling help?
Ans: It gives you a clear plan. It helps you make better choices without feeling like you don’t know what you’re doing or stuck.
Ques 8: Where can I find personal trainers in Nashville?
Ans: Basics and Beyond fitness & nutrition in Nashville has trainers who keep people healthy all year.