A Healthier Outlook on Thanksgiving Day
Thanksgiving is one of the few days each year when food, family and gratitude come together around the same table. While the holiday is often associated with oversized portions and indulgent favorites, it doesn't have to be an all-or-nothing event.
Whether you're looking forward to Grandma's pie, planning a healthier menu or simply hoping to enjoy the day without stress, experts say a balanced Thanksgiving starts with a healthy mindset, not a perfect plate. Based on current guidance from registered dietitians, a little mindfulness, flexibility and self-compassion can go a long way toward helping you enjoy the holiday and feel your best.
That’s why we spoke with Danielle McClure, a registered dietitian on the staff at UT Southwestern Medical Center in Dallas, to discuss a healthier outlook on the big meal this year, no matter if you’re a fan of forgetting your diet for one day or you still would like to celebrate with more health-conscious choices.
Remember the Reason for the Meal
Since the beginning of time, food has brought people together, and it reminds us of family, traditions and culture, and that’s something McClure says she hopes people focus on during the holiday versus any negative thoughts you may have.
“Thanksgiving is about traditions, family, love, remembering loved ones and being thankful,” McClure explains. “Nutrition is only ONE aspect of living a healthy life — these are other very important pieces of wellness as well. My true advice is to do your best to drop the negativity. A few days a year celebrating is not a detriment to a healthy lifestyle. As someone who has chosen it as a profession, I obviously deem nutrition very important. However, it truly shouldn’t be a top priority on a holiday.”
Head into the Holiday with Mindfulness & Forgiveness
If holiday indulgences are something you struggle with each year, or you’ve made some healthier life changes this year and you’re worried the holidays will derail all of your hard work, McClure suggests creating goals for the season and prioritizing them around a healthy mindset, not about eating changes.
“A shift in focus is a powerful thing. For instance, let’s say you eat a large piece of Granny’s delectable key lime pie. You could focus on feeling guilty for eating a high-calorie, simple sugar item or you could enjoy every bite because it tastes great AND it puts a smile on Granny’s face as she watches you enjoy her love and efforts,” McClure explains. “The feelings of guilt we sometimes experience around food are strongly pressed upon us by the outside world. Working towards a happier reaction to food is tough, but like everything else it takes practice and positivity. Holidays are the perfect place to start!”
Get Creative with Healthier Choices
Whether you're cooking the meal or heading home with plenty of leftovers, there are ways to "have your cake and eat it too" during Thanksgiving. Danielle McClure suggests making simple swaps, such as using applesauce in baked goods, substituting Greek yogurt for higher-calorie ingredients in casseroles, or adding vegetables like cauliflower to traditional favorites.
Not ready to change family recipes? Consider adding a fresh salad or vegetable side to the table to help balance the meal. And when it comes to leftovers, don't stress. As McClure notes, "ANY food can fit in a healthy eating pattern." Her favorite tip is to make half of your leftover plate fruits and vegetables, while enjoying holiday favorites on the other half.
"Healthy eating is not about being perfect. It's about being mindful," McClure says. So enjoy the holiday, give yourself grace, and remember that Thanksgiving is about much more than what's on your plate.
5 Simple Tips for a Healthier Thanksgiving
- Build a balanced plate.
Fill your plate with a mix of vegetables, lean protein and your favorite holiday dishes for a satisfying meal. - Slow down and savor the meal.
Eat mindfully and give your body time to recognize when you're full before going back for seconds. - Enjoy treats without guilt.
Savor your favorite Thanksgiving foods and remember that one meal doesn't define your overall health. - Make movement part of the day.
Take a walk, play a game or find another fun way to stay active with family and friends. - 5. Focus on what matters most.
Celebrate the day by spending time with loved ones and creating meaningful memories together.
The Takeaway
While Thanksgiving has garnered a reputation as being a very food-focused holiday, it’s not always about the food. Nine out of 10 Americans agree Thanksgiving is more about who you’re spending the day with versus what you’re eating. By building a balanced plate, slowing down during meals, enjoying favorite foods without guilt, staying active and focusing on time with loved ones, you can enjoy all the holiday has to offer while keeping your wellness goals in mind. Try incorporating these simple tips this Thanksgiving and create a celebration that's both joyful and nourishing.