A Dietitian's Guide to a Balanced, Enjoyable Thanksgiving

How to feel good, stay grounded, and enjoy your favorite foods this holiday season

Thanksgiving is about more than food. It's about gathering with people who matter, sharing traditions, and taking a collective breath before the year winds down. But let's be honest: it's also the day when many of us feel caught between genuinely enjoying ourselves and worrying we'll regret it the next morning.

If you're someone who cares about eating well (whether that means reducing inflammation, maintaining energy, or just feeling good in your body), the holiday can feel like a high-wire act between celebration and self-sabotage.

But here's what I tell my clients: those aren't your only two options.

You can show up fully to Thanksgiving (the meal, the people, the pie) and still feel great afterward. It just takes a little intention and a lot less pressure than you think.

A festive Thanksgiving table

Start the day with steady energy

Don't skip breakfast. I know it's tempting to "save room," but it rarely works the way you hope. When you show up to dinner ravenous, your body goes into survival mode, and suddenly you're three rolls deep before you've even registered what you're eating.

Eating a balanced breakfast keeps your blood sugar stable, your hunger manageable, and your decision-making clear.

Some solid options:

• Greek yogurt with berries and nuts

• Eggs with veggies and whole grain toast

• A protein smoothie with greens, hemp seeds, and frozen berries

By fueling your body well early on, you’ll be less likely to overeat at the big meal and more able to enjoy the flavors and company.

Build a plate that works for you

Forget perfection. The goal is balance: a plate that gives you energy, keeps inflammation in check, and still tastes like Thanksgiving.

Here's a simple framework:

• Half your plate: Vegetables (roasted, raw, colorful, whatever sounds good)

• One quarter: Protein (turkey, ham, or a plant-based option)

• One quarter: The carbs you actually want (stuffing, mashed potatoes, sweet potato casserole)

  
  

Will your plate look exactly like this? Probably not. And that's fine. This isn't a rule. It's a guide. Use it when it helps, ignore it when it doesn't.

Make easy upgrades where they matter

You don't need to overhaul the entire menu. A few strategic tweaks can make you feel significantly better without sacrificing flavor.

Try these if they feel natural:

• Roast vegetables in olive oil

• Use fresh herbs like rosemary, thyme, and sage (they're delicious and anti-inflammatory)

• Sneak cauliflower into your mashed potatoes for extra fiber

• Put out sparkling water with citrus or a festive mocktail as an alternative to alcohol

• Add a bright, crunchy salad to cut through the richness

  
  

These aren't about restriction. They're about feeling good while you eat the foods you love.

Eat what you actually want

This one's simple: if you love it, eat it. If you don't, skip it.

Thanksgiving comes once a year. If stuffing is your thing, have the stuffing. If pumpkin pie is what you look forward to all November, make room for it. When you give yourself permission to enjoy what you actually want, you'll feel more satisfied, and you're way less likely to pick at leftovers all night because something feels unfinished.

And here's the other part: slow down. Put your fork down between bites. Taste your food. You'll enjoy it more, and you'll know when you've had enough.

Check in halfway through

Before you go back for seconds, pause. Give your body a chance to catch up.

Ask yourself:

• Am I still hungry, or am I just eating because it's there?

• What actually sounds good right now?

• Do I want more, or am I already satisfied?

This isn't about restriction. It's about awareness. Sometimes you'll realize you're done. Sometimes you'll realize you want more green bean casserole. Both answers are fine.

Let go of the guilt

If you eat more than you planned, so what? It's Thanksgiving. One meal (or even one full day of eating) doesn't derail anything. Your body doesn't work that way.

What matters is what you do next. And "next" doesn't mean damage control. It means returning to normal.

After dinner:

• Go for a walk if you feel like it (or don't)

• Drink water throughout the day

• Get back to your usual routine tomorrow

• Sleep well

Consistency is built over weeks and months, not lost in a single evening.

Final thoughts

Thanksgiving should be enjoyable, not stressful, not something you have to "survive." A healthy holiday isn't about deprivation or rigid rules. It's about showing up, eating food that makes you feel good, and being present for the people and moments that matter.

You don't need to choose between health and happiness. You can have both.

If you're looking for more support (whether that's anti-inflammatory recipes, guidance on balanced eating, or help navigating the holiday season without stress), I'm here. Small changes add up, and you don't have to figure this out alone.

Pumpkin pie garnished with pecans and pepitas