Thanksgiving is a time to be thankful. Thankful for your family, good friends, and good food! But before you dive headfirst into a mountain of gravy-smothered mashed potatoes and a basket of hot, buttery rolls, think about your waistline and your health and fitness goals. Surely, you’ve worked hard all year, so don’t let this one eat-til-you-drop holiday wreck your efforts.

Instead, be mindful about what you eat and plan ahead. With some simple strategies, you can enjoy everything the holiday has to offer without feeling like you’ve undone months of progress.

1. Start with a Plan

Before you even get to the table, think about what you want out of the meal. Are you there for the turkey, the pumpkin pie, or just catching up with family? Prioritizing your favorite dishes can help you avoid piling your plate with foods you don’t truly love.  

For example, if stuffing is your go-to, save some room for it and skip the bread basket. Making choices ahead of time can help you feel satisfied without overdoing it. Or, consider bringing your own healthy side dish!

2. Don’t Skip Breakfast  

It might feel like a good idea to “save calories” for the big meal, but skipping breakfast can lead to extreme hunger and overeating later. Instead, start your day with a protein-packed breakfast, like eggs and avocado on whole-grain toast, to keep your energy steady.  

Eating a healthy breakfast will also help control your appetite when you’re surrounded by tempting dishes later on.  

3. Build a Balanced Plate  

When it’s time to load up your plate, aim for a mix of lean protein, veggies, and some carbs. Turkey is an excellent source of protein—just be mindful of portion sizes, especially if you’re adding gravy. Fill about half your plate with non-starchy vegetables like roasted Brussels sprouts, green beans, or salad.  

For your carbs, choose one or two items you truly enjoy, like mashed potatoes or that sweet potato casserole your aunt makes every year. The key is moderation, not restriction.  

4. Take it Slow  

Thanksgiving meals are often a marathon, not a sprint. Savor each bite and take breaks to chat or sip on water. Eating slowly not only makes the meal more enjoyable, but it also gives your brain time to recognize when you’re full.  

Pro tip: Setting your fork down between bites can help you pace yourself.  

5. Get Moving  

A little movement during the day can make a big difference. Start the morning with a walk, or rally your family for a friendly game of flag football before dinner. Physical activity not only helps with digestion but also boosts your mood and energy.  

After dinner, another stroll around the neighborhood can help you feel refreshed—and maybe even ready for a slice of pie.  

6. Watch the Liquid Calories  

Holiday drinks can sneak in a surprising amount of sugar and calories. Eggnog, cider, and festive cocktails are delicious but easy to overdo. Balance these with water or sparkling water to stay hydrated and avoid extra sugar crashes.  

If you love a specific drink, enjoy it mindfully and consider it part of your indulgence for the day.  

7. Be Kind to Yourself  

Thanksgiving is one day. Even if you eat more than planned or indulge a little extra, it’s not a setback. The most important thing is to enjoy the holiday without guilt. Fitness is about consistency, not perfection, so one meal won’t derail your progress.  

Focus on the joy of the season—connecting with loved ones, sharing gratitude, and, yes, eating delicious food.  

By planning ahead, listening to your body, and keeping balance in mind, you can make Thanksgiving a day that celebrates both your health and the holiday spirit. So go ahead, enjoy that turkey and pie—mindfully, of course—and remember, it’s all about finding what works best for you.  

Happy Thanksgiving from the BodyKore team!