The holidays are all about food. Getting together with your family and friends and sharing a meal around the table is always a special occasion, but the rich, delicious foods of Thanksgiving can make the moments shine even more. However, it’s very easy for indulgences to become normal and lose sight of your health and fitness goals during this time. While some people like to take a break from healthy eating for the holidays, knowing how to eat healthy while still enjoying Thanksgiving meals is an important skill. 

Before we dive into some tips on how to eat healthy for Thanksgiving, it’s important for you to consider why you want to eat healthy on Thanksgiving. Having a “why” will make it easier for you to put up guardrails that can guide your eating. Maybe you are trying to lose weight or maybe you just remember feeling incredibly sluggish after the last holiday season. All of these reasons are valid; just make sure your healthy eating goals will empower you throughout Thanksgiving and your life. 

Portion Control 

Everyone knows that you eat a lot at Thanksgiving. One of the biggest culprits of extra calories during the holidays is overeating. Practice portion control and intuitive eating at your Thanksgiving meal this year. 

When you make your plate, choose modest portions of each of the items. Instead of a full serving of mashed potatoes with gravy and a full serving of macaroni and cheese, take half of what is “normal.” Because overeating and stuffing ourselves is so common with this holiday, it is likely that, even with smaller portions, you will still be full. And, with smaller portions, you might be able to try a little of everything instead of being so full you can’t eat anything else. 

The other piece of portion control is knowing when to stop eating. There’s no need to keep eating after you already feel stuffed. Once you feel full, know that you can put the fork down. If you’re visiting relatives for the holiday, consider bringing a Tupperware container for your leftovers so you can enjoy the rest at a later time. 

Limit Sauces, Dressings, and Gravies 

Sauces, dressings, and gravies are delicious but often come with lots of extra calories and extra fats. One of the easiest things you can do to eat healthy on Thanksgiving is limit the amount of sauces and gravies on your plate. 

While you don’t have to eliminate them entirely, opt for smaller amounts so you still get the flavor you’re craving without the added calories. 

If you’re making your own Thanksgiving foods, try creating healthier versions of sauces and gravies by cutting back the amount of butter, cream, and sugar in them. Most of the time you can do this without sacrificing taste. 

Load Up on Protein 

Thanksgiving foods are full of carbohydrates. While the body does need carbohydrates for energy, they are processed quickly, leaving you hungry much sooner. Proteins, however, make you feel fuller for a longer amount of time. In addition, eating a high percentage of protein compared to fats and carbohydrates is an ideal macronutrient ratio for both weight loss and building muscle. 

At Thanksgiving, think about filling half of your plate with lean proteins. Typically, because turkey is served as the main course, this is fairly easy to do. Supplement protein with fiber-filled vegetables to keep you extra full and promote good digestion. 

If you are vegetarian or vegan, instead of eating a plate of sides, consider bringing your own protein. A lentil loaf or oven-baked marinated tofu are great options for a Thanksgiving meal. 

Start the Day with Breakfast 

It might feel counterintuitive to eat breakfast on Thanksgiving, especially if you “save” calories so you can eat more at Thanksgiving dinner, but eating breakfast is one the keys to eating healthy during the holidays. When you eat something in the morning, you jumpstart your metabolism and help regulate your appetite and levels of hunger throughout the day. Starting the day with breakfast may prevent you from overeating later. 

Opt for something with protein, fiber, and whole grains. Oatmeal with peanut butter, dried fruit, nuts, and chocolate chips is an excellent easy breakfast option, as is nonfat Greek yogurt and a bagel with a small amount of cream cheese or peanut butter. 

Drink Water 

It’s not just indulging in food that makes Thanksgiving what it is, it’s also indulging in drinks! Many people celebrate the holiday with alcohol or sugary drinks full of calories and inflammatory ingredients. For a healthy Thanksgiving, consider drinking lots of water before, during, and after your meal. Drinking water promotes healthy digestion and keeps you hydrated when eating rich, fatty foods. 

If you’d like to have something special, choose something nonalcoholic and low in sugar. Tonic water, cranberry juice (with no added sugar), and some vanilla extract creates a fun and festive drink that aligns with your healthy eating goals. 

Be Mindful with Dessert 

There is nothing more tempting than the dessert table. Often filling a plate with dessert comes soon after eating a huge meal. While dessert is hard enough to avoid in day-to-day life, it can be even harder to manage your dessert craving during Thanksgiving. 

I think the first thing to know is that you don’t need to deny yourself dessert in order to eat healthy at Thanksgiving. In fact, you can allow yourself something delicious and rich, but just know what your limits are. 

Most Thanksgiving celebrations see a table filled with various pies, cookies, and other homemade sweets like caramels and candy buckeyes. Peruse the dessert table and take a small slice of something that looks good. By allowing yourself to have dessert, you won’t feel the need to overeat dessert later. As you eat, savor the flavor. 

If you need to cut back on desserts or sugars, consider bringing your own dessert. A small cheese board with healthy crackers, apples, grapes, and citrus fruits is a wonderful option that is both filling and healthy.