Words Dr. Marita Schauch, ND, Tall Tree Integrated Health Centre
If you are new to healthy eating, or just trying to stay back on the wagon, you may be wondering how to stay healthy on a holiday where the food is the main event.
Well, my official ND answer is … you should enjoy it!
Healthy eating doesn’t mean turning Thanksgiving dinner into a sad plate of white meat and steamed vegetables while everyone else digs into the stuffing. In fact, a truly healthy relationship with food includes room for celebration and tradition.
So if our goal isn’t perfect eating, how exactly do we enjoy the feast while still supporting our long term health goals?
Here’s your game plan:
Don’t “Save Calories” All Day. Rookie mistake. It sounds logical, but arriving at dinner absolutely ravenous makes it much harder to make the right choices. You’re more likely to eat quickly, overeat and reach for everything in sight.
Be Smart With Your Plate. Think of your plate with four sections. Start with a generous serving of turkey or another protein in one, then fill half your plate with plenty of vegetables, then add the foods you really love to that final quarter. The mashed potatoes, the stuffing, the yams with marshmallows. But skip the “meh” foods; Aunt Ida will forgive you for missing out on her tuna surprise.
Slow Down and Be Grateful. When you eat quickly, it’s so easy to consume far more food than you actually need and leave you overfull, bloated and in regret instead of that contented turkey glow.
Put your fork down between bites, chew, notice the flavours. Talk with your family … after all, Thanksgiving is supposed to be about connection, not winning an Olympic medal for fastest mashed potato eating!
And remember, no matter what your momma said growing up, you don’t have to finish everything on your plate!
Enjoy Dessert Without the Guilt. Here’s your permission slip: YOU’RE ALLOWED TO EAT THE PIE.
Have a slice you’ll genuinely enjoy, savour it, then move on. One slice of pie isn’t going to make or break you.
Watch the Liquid Calories. Alcohol, sweet drinks and fancy coffees quietly add a significant amount of sugar and calories to your holiday meal. Water should be your main beverage, but again, this doesn’t mean you need to be the person sadly clutching a glass of water while everyone else celebrates. Just be mindful and limit yourself to “a drink.”
I like to add a slice of lime to sparkling water for “that feeling” while still staying hydrated and watching my sugar.
Take a Post-Meal Walk. After dinner, resist the temptation to immediately collapse onto the couch. Even 10 minutes of movement after a meal supports blood sugar regulation and digestion.
You can even invite the family and get some fresh air while making memories together.
Don’t Punish Yourself the Next Day. You don’t need to “make up” for yesterday; simply return to your normal routine.
Our bodies are remarkably adaptable and health isn’t built from one perfect meal.
Happy Thanksgiving; pass the pie!
