Your Guide to a Healthi and Happy Thanksgiving

Thanksgiving has become a day centered around gathering with the people we love, sharing gratitude, and enjoying the comfort foods we look forward to all year long. But for those of us on a health journey, the holiday can also feel a little overwhelming. The table is full, the portions are generous, and the pressure to “just dive in” can feel strong. The good news is that with a plan, a grounded mindset, and a little self-compassion, you can enjoy the day without losing the momentum you’ve worked so hard to build.

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No Such Thing As Perfect

One of the most important things to remember is this: do not expect to be perfect. A realistic mindset goes a long way. In my meetings, we often make a mock version of what our Thanksgiving plate will look like. This simple step has helped many people walk into the holiday feeling confident instead of stressed. Since we usually know what foods will be on the table, planning ahead takes away the guesswork and makes it easier to be selective.

And above all else, do not let guilt take over if you go over your daily BITES allotment. One day will not undo your progress. What matters most is how you respond, not how perfectly you perform.

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Here are my tips to help you move through Thanksgiving with confidence and ease:

1. If you are the host, you have the most control. Lighten up traditional recipes with a few simple swaps. No one will notice, and you’ll feel more aligned with your goals. When guests ask what they can bring, suggest fruit or vegetable platters.
2. If you are a guest, plan ahead. Call your host to see what is being served and offer to bring a dish that fits your plan. Bringing something “safe” gives you at least one option you feel good about.
3. Choose your favorites with intention. You can have mashed potatoes or mac and cheese any time of the year. Focus on foods that truly feel special, like stuffing, sweet potato pie, or your favorite Thanksgiving dessert.
4. Start the day with movement. Many communities host turkey trots, but even a simple walk around the neighborhood adds positive momentum to your day.
5. If you want a drink, enjoy it mindfully. Add seltzer to your wine to stretch it a little further while still joining in the celebration.
6. Don’t sit at the table for hours. Get up, help clear dishes, or invite someone to take a short walk with you. A little movement helps reset your mind and body.
7. Be mindful of portions. No one expects you to weigh your food at the holiday table, but keeping an eye on what looks like a reasonable amount can make a big difference.
8. Have your dessert. Truly. Just choose one serving and track it. Members who track even when they go over often feel more in control and less guilty. A small serving can satisfy the craving without derailing your whole day.

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Life should be enjoyable and full, and food is just one part of it. The more you practice mindful eating and intentional choices, the more empowered you’ll feel. Thanksgiving is really about the people at the table, not just the food on it. Go into your celebration ready to enjoy the company, the conversation, and the memories you’re making.

The best part comes later, when you step on the scale and see you maintained control, stayed true to yourself, and protected your progress. These are the moments that build confidence and remind you just how capable you are.

Enjoy your holiday, enjoy your loved ones, and enjoy living in a way that supports your future.

Happy Thanksgiving!

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