Thanksgiving Healthy Eating Tips from A Dietitian

Thanksgiving is without a doubt my favorite holiday! I love how it’s an occasion that brings family together over a shared meal, with the sole purpose of enjoying food and spending quality time. It’s a time to just cook and eat and I’m sure for most, there’s a lot of nostalgia around the dishes on the table. I also know that for many people on health and wellness journeys, this time of year can bring up anxiety around food. I’m here to share some Thanksgiving healthy eating tips so that you can still indulge with your loved ones this holiday season, while also balancing your plate with nourishing, nutrient-dense foods, all without feeling like you’re missing out on your favorite dishes.

As a Registered Dietitian at Culina Health, I’ve written up some tips to help you and your family balance your plate with flavorful recipes that will leave you satisfied without sacrificing your health goals. I will also share some tips to keep you feeling your best throughout the holiday season. Pull up a chair, put your napkin on your lap, and read on!

Why Healthy Eating Matters During Thanksgiving

There’s nothing better than sitting down to a home-cooked meal surrounded by all your family and friends. By serving yourself a balanced plate, you can enjoy the holiday, and your favorite foods, as you always would! I’m a big believer that “all foods fit” and that overly restricting can lead to a yo-yo or binge effect. So don’t deprive yourself of what you want to eat on Thanksgiving. After all—it’s only one day! But by being mindful of portion sizes, and creating a balanced plate that incorporates veggies and protein as well as all those delicious sides, you’ll be able to leave the table feeling less bloated and less of the anxiety or guilt that can sometimes come up after a big meal. 

Dietitian-Approved Thanksgiving Breakfast Ideas

I’ve heard from way too many people who starve themselves all Thanksgiving, only to binge on dinner, and then feel awful afterwards. If I can tell you one thing that will change the holiday for you, it’s to eat breakfast. Starting your day with a fiber-rich, protein-packed meal will ensure you stay fueled throughout the day and avoid overeating later! Consider starting your day with one of these delicious meals, my favorite is the copycat egg-white wrap. Any of these recipes will keep you full and energized until the big meal, so you can stay present with friends and family (no hangry blood-sugar crash!), and enjoy your holiday meal in a balanced way.

For a protein-rich Thanksgiving breakfast, try…

• Copycat Feta Egg-White Wrap-from Moribyan 
• Savory Oatmeal-from Eating Birdfood
• Pumpkin Spice Overnight Oats – from Wholefully
• Pumpkin Baked Oatmeal – from Joy Food Sunshine
• Healthy Apple Pancakes (gluten free, vegetarian) – from Ambitious Kitchen

Holiday Appetizers That Hit The Spot

Appetizers often get a bad rap. But I’m a big fan! They can be extremely beneficial in helping balance a meal for maximum nutrient density. Look for appetizers that are going to pack a punch with fiber, protein, and healthy fats. Some of my favorites are veggies with hummus or a beautiful cheese platter. Shrimp cocktail is also a popular holiday favorite that can be a beneficial lean protein source and keep you feeling satisfied. Having a few little appetizers prior to your meal can actually help you feel more satisfied earlier in the main meal, and can lead to more mindful portion sizes and less impulse eating of higher-calorie sides.  

For a nutrient-dense appetizer, try…

• Avocado Cucumber Shrimp Bites– from Natasha’s kitchen 
• Pumpkin Hummus (vegan, dairy free, gluten free) – from Kim’s Cravings
• Sweet Potato Toast with Caper Tapenade (vegan, gluten free, dairy free) – from Grateful Grazer
• 20-Minute Savory Pumpkin Soup (paleo, vegan, gluten free, dairy free) – from Ex Sloth
• Cranberry Pistachio Cheese Log (vegetarian, gluten free) – by Carl’s Bad Cravings 

Healthy Thanksgiving Stuffings, Dressings, and Sides

Your famous mashed potatoes, your aunt’s macaroni and cheese recipe—there are so many side dishes that feel as important to Thanksgiving as the turkey itself! But if you’re trying to stick to your health goals this holiday season, these delicious dishes may be cause for pause. But you can enjoy these—and keep working towards your health goals—by making a few small, but impactful, ingredient swaps. Consider adding in some riced cauliflower to your mashed potatoes for an added punch of fiber. Craving stuffing? How about making it with whole-grain bread? Greek yogurt is also a fantastic swap when it comes to cooking and baking. It gives the desired creaminess, however it provides additional protein and less fat. Try replacing heavy cream in casseroles and dips for low-fat or fat-free greek yogurt. These simple changes will keep the flavors you love, while lowering calories and boosting nutritional value.

For some healthier side-dish swaps, try…

• Cauliflower Stuffing (paleo, gluten free, vegetarian option) – from Delish
• Sweet Potato UnStuffing (paleo, gluten free, vegan) – from The Real Food Dietitians
• Paleo Cornbread Stuffing (paleo, gluten free) – from Cook Eat Paleo
• Sweetener-Free Homemade Cranberry Sauce (vegan, paleo, gluten free, dairy free) – from Eat the Gains
• Herb Paleo Gravy (paleo, gluten free) – from Nom Nom Paleo

Vegetable Dishes for Your Thanksgiving Table

Have you ever heard the saying “eat the rainbow”? Adding color and variety to your plate doesn’t only make your tablescape look incredible—it also helps ensure that you’re getting a variety of essential nutrients in your meal. Vegetables are the perfect vessel to add vibrant color and rich flavor to any meal. Vegetables are also an excellent source of fiber, helping us feel full and satisfied. Vegetables can also balance heavier, starchier sides with bright, fresh flavors, crunchy texture, and vivid color. 

Bring some rainbow in to balance those yummy, but beige, dishes…

• Roasted Rainbow Carrots with Ginger (paleo, vegan, gluten free, dairy free) – from Skinny Taste
• Thyme & Garlic Roasted Sweet Potatoes & Brussels Sprouts (paleo, vegan, gluten free, dairy free) – from the Food Charlatan
• Delicata Squash with Rosemary & Ricotta (vegetarian, gluten free) – from Nutrisavvyhealth
• Olive Oil Mashed Potatoes & Cauliflower (vegan, gluten free, dairy free) – from Mom’s Kitchen Handbook
• Green Bean Casserole (paleo, gluten free, dairy free)– from Empowered Sustenance
• Southern Style Collard Greens (vegetarian, gluten free) – from Sunny Anderson
• Kale Salad with Warm Cranberry Vinaigrette (vegetarian, gluten free) – from Gimme Some Oven
• Stuffed Acorn Squash with Hazelnuts, Quinoa and Kale – from Will Cook for Friends 

Delicious Grain-Free and Gluten-Free Breads for Thanksgiving

Whether one of your guests has a gluten allergy, you have a sensitivity yourself, or are just trying to find better-for-you bread choices, we’ve got you covered. You can still enjoy your favorite breads and rolls by making some simple swaps that will leave you feeling lighter, without sacrificing on taste. Below are some gluten-free and grain-free options, but remember—if gluten isn’t a problem for you, you can always swap white breads for whole grain options that provide more nutritional value. 

For a gluten-free bread option, try…

• Grain-Free Cornbread (paleo, gluten free) – from Cook Eat Paleo
• Herbed Sweet Potato Savory Muffins (paleo, gluten free, vegan) – from Paleo Running Momma
• Paleo Herb Dinner Rolls (paleo, gluten free, dairy free) – from The Wheatless Kitchen
• Gluten-Free Biscuits (gluten free, vegan) – from Nutrition Stripped
• Paleo Pumpkin Chocolate Chip Bread (paleo, gluten free, dairy free) – from RachlMansfield 

Desserts to End Your Holiday Feast on A Sweet Note

Enjoying holiday desserts without guilt is about embracing balance and mindfulness. If you’re interested in trying a few different things (because who can choose between apple pie and pumpkin pie?) remember portion. Have half the amount you normally would, or consider splitting a slice with a relative. Fruit is always a great addition to any dessert plate as it will also add fiber and is naturally sweet. But remember—all foods fit, and desserts can be a part of all wellness journeys. 

If you’re looking for dessert recipes that balance nutrition and flavor, try…

• Almond Flour Crust Paleo Pumpkin Pie (paleo, gluten free, dairy free) – from Cook Eat Paleo
• Guilt-Free Pecan Pie Cookies (paleo, gluten free, dairy free) – from Allergy Free Alaska
• Impossibly Easy Sweet Potato Pie with Coconut (paleo, gluten free, dairy free) – from Cotter and Crunch
• Paleo Apple Crisp (paleo, gluten free, dairy free, vegan) – from Texanerin Baking
• Paleo Pumpkin Pie (paleo, gluten free, dairy free) – from Ancestral Nutrition

Turn Your Thanksgiving Leftovers into Healthy Meals

One of my favorite parts of Thanksgiving is the leftovers. Between your main dish, sides, veggies, apps, and yes—desserts—you can create balanced, fun meals in the days after. No food waste here! My tip, as always, is to pair carbs with protein and fiber. So, turkey, mashed potatoes, and a plate full of veggies!

For some creative and balanced takes on Thanksgiving leftovers, try…

• Turkey Pot Pie Soup (Paleo, gluten free, dairy free) – from Ancestral Nutrition
• Chicken Soup with Quinoa & Sweet Potatoes (gluten free, dairy free) – from Domesticate Me
• Cheesy Mashed Potato Puffs (gluten free) – from The Kitchn
• Turkey and Veggie Power Bowl– from cooking with a wallflower
• Sweet Potato and Turkey Breakfast Hash– from oh snap macros
• Cranberry Chicken Salad with Greek Yogurt– from fit foodie finds

Enjoying Alcohol Responsibly This Thanksgiving

Food isn’t the only thing we indulge in on Thanksgiving. For many, it’s also a time associated with copious amounts of alcohol—from pre-dinner cocktails to wine at the dinner table. While you can still fit alcohol into your health and wellness journey, it’s important to keep moderation in mind, as well as what you’re pairing it with. If you plan on drinking alcohol this holiday season, it’s extremely important that you hydrate! This not only helps slow your drinking pace, it also prevents hangovers and your risk of dehydration. 

Eating before you drink is also so important. A balanced meal, consisting of healthy fats, protein and fiber can help slow absorption of alcohol and reduce the risk of overindulging. Additionally, watch for the excess calories in alcohol. Sticking to the standard serving size, such as 5oz of wine, 12oz of beer, or 1.5oz of spirits can make sure you don’t overpour or accidentally overdo it. Finally, be mindful of what’s going into your drink, as sugary mixers can add a lot of additional calories. Opt for mixers such as soda water or fresh citrus juice to reduce added sugars and empty calories. Simpler drinks such as wine, light beer, or a spirit mixed with soda water can help you avoid excess sugar, and a godawful headache the next morning.

If you’re looking for a festive mocktail recipe, try…

• Cranberry Fizz Mocktail– from the kitchn
• Sangria Mocktail – from little spicejar
• Rosemary Pom Spritzer – from pinch of yum

Portion Control and Mindful Eating Tips from a Dietitian

Even if you stick to the same recipes, or don’t have control over what’s being served at the Thanksgiving you attend, there are still ways to enjoy the meal without sacrificing your health goals. This can be achieved with a few simple tips that center portion control and mindful eating. For instance, don’t come on an empty stomach. As mentioned before, eat a nutrient-dense breakfast (and lunch, depending on the timing of your Thanksgiving meal) and hydrate with water. When filling your plate, try to keep some white space in between foods to keep portions in check, and check in with your hunger and fullness throughout the meal. Try to walk away from the meal feeling comfortable, instead of overly full. Put your fork down in between bites and enjoy the conversation and company around you.

Quick Tips for a Healthier Thanksgiving

If you need a brief refresher, here is a quick list of my favorite actionable tips to stay healthy this holiday season—while still enjoying the foods you love. My hot tip? Screenshot this, and read it any moment you need a little pep talk during your Thanksgiving festivities. 

1. Fill half your plate with veggies. Loading up on colorful, non-starchy vegetables first will increase fiber intake and promote fullness, and help to manage portions of the higher-calorie dishes.
2. Opt for whole grains if available. These foods will provide more fiber and nutrients compared to refined or white grains, avoiding a blood-sugar spike and helping you feel fuller longer.
3. Hydrate wisely. Drink water before and during the meal to help you feel full and decrease mindless eating.
4. Be mindful of high-calorie additions. Toppings like butter, gravy and cream-based sauces can add a lot of calories and saturated fats. Consider lighter alternatives or using smaller portions. 
5. Have fun and enjoy the company of those around you. 

Ending on a Healthy Note: Happy Thanksgiving! 

As we gather to celebrate Thanksgiving, it’s important to remember that enjoying the holiday season doesn’t mean you have to sacrifice healthy habits. By focusing on balanced and mindful eating, you can savor your holiday traditions while still prioritizing your well-being. Embrace nutrient-dense foods, practice portion control, and engage in meaningful conversation. 

This Thanksgiving, allow yourself to indulge in your favorite flavors, knowing that moderation is key to feeling satisfied without the guilt. If you’re looking to get personalized guidance on navigating your health journey, consider reaching out to a Registered Dietitian at Culina Health. They can provide tailored strategies to help support your wellness journey both in and out of the holiday season!