Lighten up Thanksgiving: Healthy Tips

Written November 2017: Elsie Velazquez, Certified Personal Trainer at Prescription Fitness (Cleveland, Ohio), Updated November 2024

Thanksgiving is one of the most cherished holidays—a day to relax, enjoy delicious food, and spend quality time with loved ones. But let’s face it, it’s also a day when overeating is all too easy. From endless appetizers to heavy side dishes, staying on track with your health goals can feel like a challenge.

The good news? You can enjoy your Thanksgiving meal guilt-free by following these simple tips. Let’s dive in!

How to Enjoy Thanksgiving Without Overindulging

Before the Feast: Set Yourself Up for Success

1. Prioritize Sleep the Night Before

Research shows that sleep deprivation increases hunger and cravings for high-calorie foods. Aim for 7-8 hours of quality sleep so you wake up refreshed and in control of your appetite.

2. Start Your Day with Water

Hydration is key! Drinking water first thing in the morning and throughout the day helps regulate hunger and prevents overeating. Bonus: Staying hydrated also boosts digestion.

3. Don’t Skip Breakfast

Skipping breakfast might seem like a good idea to “save calories,” but it often backfires, leading to overeating later. Choose a balanced breakfast with protein and fiber, like scrambled eggs with whole-grain toast or Greek yogurt with berries.

4. Squeeze in a Quick Workout

Kickstart your day with a 15-30 minute workout. Whether it’s a brisk walk, bodyweight exercises, or yoga, getting your heart pumping can improve your mood and set a healthy tone for the rest of the day.

 

At the Appetizer Table: Make Smarter Choices

5. Go Easy on Appetizers

Stick to lighter options like raw veggies or a small handful of nuts. Avoid calorie-heavy dips, chips, and fried foods to save room for the main meal.

 

During the Meal: Balance and Moderation

6. Be Mindful of Salad Dressings

Instead of creamy dressings, try a lighter option like olive oil and vinegar or fresh lemon juice with dried herbs. You’ll save calories without sacrificing flavor.

7. Roast, Don’t Sauté, Your Veggies

Roasting vegetables in the oven with a drizzle of olive oil and your favorite seasonings is a healthier alternative to sautéing them in butter.

8. Lighten Up Sweet Potato Casserole

Instead of marshmallows, top your casserole with crunchy oats and nuts. It’s a healthier option with added texture and flavor.

9. Try Mashed Cauliflower Instead of Potatoes

Replace some or all of your mashed potatoes with mashed cauliflower. It’s creamy, delicious, and significantly lower in calories.

10. Choose White Meat Over Dark

Turkey is a Thanksgiving staple, but opt for lean white meat to reduce your calorie and fat intake.

11. Use a Smaller Plate

A smaller plate makes portions appear larger and helps prevent overeating.

12. Watch the Liquid Calories

Juices, sodas, and cocktails can add up quickly. Stick to water, herbal tea, or sparkling water with a slice of lemon or lime.

13. Skip Seconds—At Least for 20 Minutes

It takes about 20 minutes for your brain to register fullness. Wait before grabbing seconds; chances are, you’ll realize you’re satisfied.

14. Be Cautious with “Danger Foods”

Green bean casserole, cranberry sauce, biscuits, and cornbread are often loaded with hidden calories. If you indulge, take small portions.

Dessert: Savor the Sweet Treats

15. Don’t Skip Dessert—Just Be Smart

Thanksgiving dessert is part of the fun! Go ahead and enjoy a slice of pie or a cookie, but stick to one serving and savor every bite. Moderation is key.

Thanksgiving is about celebrating with loved ones, not stressing over calories. By following these tips, you can enjoy your favorite holiday foods without overindulging or feeling guilty.

If you’d like more advice on maintaining a healthy lifestyle during the holidays, feel free to contact us at Prescription Fitness.

Happy Thanksgiving from all of us at Prescription Fitness!

 

Sources:

• Harvard Health: “Why Sleep is Important for Weight Management”
• Mayo Clinic: “Healthy Eating Habits for the Holidays”
• National Institute of Diabetes and Digestive and Kidney Diseases: “Understanding Portion Sizes”