In the US, Thanksgiving is one of our favorite holidays because it brings together two of the things we love the most: our favorite people and our favorite foods!

However, Thanksgiving is commonly a time of over-indulgence. There’s a reason most of us fall into a “food coma” after Thanksgiving dinner!

At the same time, shying away from every Thanksgiving indulgence can be awkward or disappointing; no one wants to miss out on the mashed potatoes! Like so many things in health and wellness, holiday meals are all about balance. You can have your cake and eat it, too! (And the turkey, and the mashed potatoes, and the green beans, and the pumpkin pie…)

Today, we’re taking a look at some of the best ways you can stick to your healthy goals during Thanksgiving.

1. Be realistic.

When you consider the stress, the pace, and the abundance of the holidays, Thanksgiving isn’t the easiest time to “cut back.” It’s not realistic to stick 100% to every goal during the holidays. Instead, focus on maintaining your current status, whether that’s related to your weight, your regular exercise, or your strength training. Focus instead on spending time with loved ones!

2. Eat breakfast.

It may sound counter-productive, but eating more before the Thanksgiving meal can be a huge benefit for your appetite. A light, nutritious, well-balanced breakfast with plenty of protein keeps you satisfied throughout the day so that, when you sit down for dinner, you’re not so hungry you’re fist-fighting your cousin for the crescent rolls.

3. Take it easy on the alcohol.

You should drink on Thanksgiving, but we’re talking about water, not booze. Being properly hydrated helps us tune into our body’s cues more accurately, like knowing when our hunger has been sated and it’s time to stop eating.

4. Make nutritious swaps.

Where you can, swap out fat, sugar, and empty calories for lighter alternatives. For example, using a sugar substitute in your pie crust or swapping the butter in the mashed potatoes for a fat-free sour cream. Most holiday recipes contain more fat, sugar, and calories than you strictly need, so find places to cut back without sacrificing flavor.

5. Work up an appetite.

There’s a reason so many people play football, go hiking, or run a 5K “Turkey Trot” during Thanksgiving! Working up a sweat helps you build a calorie deficit before the big meal, and can also help curb your appetite. Plus, a family game of tag or Frisbee can be a great way to connect with loved ones you haven’t seen in a while.

6. Pay attention to portion size.

Try not to waste your calorie budget on a giant serving of something you could eat every day, like bread or sugary sweets. Instead, have small portions of the things you only have once a year, like Grandma’s famous green bean casserole. Pay more attention to the delicious and novel flavors you’re experiencing, rather than eating as much as possible.

7. Savor your food.

Similarly, savoring your food is a great way to slow down your appetite. Eat slowly, with small bites that you chew thoroughly, and take the time to set down your fork between bites. This is better for your digestion, and can also help you realize you’re full before you’ve gone overboard and enter that tryptophan turkey coma.

8. Hold off on seconds.

We know it’s tempting, but do we really need that second plate? Odds are, our eyes are bigger than our stomachs. When you’re done with your food, wait a while before going back for seconds. A good rule of thumb is to drink an entire glass of water and wait 15 minutes. If you’re still hungry after the break, feel free to eat more, but don’t eat just to eat.

9. Enjoy the company.

Instead of focusing on the food, focus on your family! Play games, catch up with folks you haven’t seen in a while, and share stories. Any time you can spend focused on your connections and relationships is a wonderful use of your Thanksgiving time.

10. Practice gratitude.

And finally, be grateful for the abundance in your life. Thanksgiving is a time to think about your blessings, your gifts, and the things that make you happy. Slowing down to smell the roses can go a long way toward improving your mental and physical health.

For many of us, Thanksgiving brings warm, fuzzy feelings and a massive pile of leftovers. It can be overwhelming when faced with all those “empty” calories, but by practicing balance and moderation, you can stick to your healthy goals while still enjoying the most out of your holiday celebration.

Looking for more tips on healthy holidays? Schedule a consultation with our team of expert personal trainers, who offer nutrition coaching as well as physical training.

And from our family to yours, the F3 Wellness Connections team wishes you a very happy holiday!