Healthy Thanksgiving Tips: Enjoy the Holiday Without the Stress
Thanksgiving is a time to gather, celebrate, and create memories—not stress about food! At Black Iron Nutrition, we believe you can fully enjoy the holiday while staying on track with your health goals. Our coach, Brooke Haas, shares some practical tips to help you strike that balance.
Before the Meal
The foundation for a balanced Thanksgiving starts before you even sit down at the table.
🍳 Eat a Protein-Packed Breakfast: Begin your day with a balanced, protein-rich meal to curb cravings and keep your energy steady. Think scrambled eggs with veggies or a Greek yogurt parfait with fresh fruit.
💧 Stay Hydrated: Drink water throughout the day to stay hydrated and help control hunger cues.
📋 Plan Ahead: Take a moment to think about your favorite Thanksgiving dishes. Decide which ones you truly want to enjoy and plan where you’ll indulge, so you can prioritize what’s most satisfying.
🏃♀️ Get Moving: Kick off the day with a workout or a brisk walk. Whether it’s a family turkey trot or a solo sweat session, staying active sets the tone for a positive day.
During the Meal
When it’s time to sit down for the feast, these tips will help you savor every bite while staying in control:
🥗 Fill Your Plate Strategically: Use this simple plate-building guide for a balanced meal:
Half your plate: Non-starchy veggies like green beans, roasted Brussels sprouts, or salad.
One-quarter: Lean protein like turkey breast.
One-quarter: Starches or indulgent sides like mashed potatoes, stuffing, or macaroni and cheese.
🍴 Practice Portion Control: You don’t have to skip your favorite dishes—just enjoy smaller servings.
🕰️ Eat Slowly: Take your time and savor the flavors. Eating slowly gives your brain a chance to register fullness and prevents overeating.
🍷 Watch Your Drinks: Be mindful of high-calorie beverages. Opt for water, sparkling water, or unsweetened tea instead of sugary drinks or multiple rounds of cocktails.
For Dessert
You can absolutely enjoy dessert without overindulging!
🍰 Choose Wisely: Pick one dessert you truly love or share a small portion to satisfy your sweet tooth without going overboard.
🍎 Opt for Fruity Options: Consider lighter choices like baked apples, fruit salad, or a modest slice of pumpkin pie.
After the Meal
🚶♂️ Take a Walk: A light stroll with family or friends is a great way to aid digestion and keep your energy up.
📦 Pack Smart Leftovers: Focus on packing lean proteins and veggies for the next day, and leave the heavier sides behind.
💖 No Guilt Zone: Remember: Thanksgiving is one day. Enjoy the meal, savor the moments, and get back to your routine tomorrow. It’s all about balance, not perfection!
Thanksgiving is a time to celebrate food, family, and togetherness. By approaching the day with balance and mindfulness, you can fully enjoy the holiday without sacrificing your health goals.
From all of us at Black Iron Nutrition, we wish you a happy and healthy Thanksgiving! 🦃🍂
Written by: Brooke Haas, Black Iron Nutrition & Training coach