5 Smart Strategies for Enjoying Thanksgiving Food

In my opinion, Thanksgiving is the best holiday of the year…at least as far as food is concerned. However, it’s common to enjoy the feast only to regret your choice when bloating, confusion, and discomfort set in.

“Thanksgiving is often thought of as a day for excessive consumption of high-carbohydrate foods and sweets and is essentially an all-day eating event,” says Kaitlin Hippley, M.Ed., RDN, LD, CDCES, a registered dietitian and certified diabetes educator in Cleveland, Ohio. “But when we start to think of Thanksgiving as just another meal, it’s easier to make thoughtful, nutritious choices that leave us feeling satisfied rather than full, bloated, tired or regretful.”

That said, Thanksgiving foods don’t necessarily cause indigestion and blood sugar crashes. Read on to learn how to plan your Thanksgiving eating strategies for optimal enjoyment and minimal discomfort.

1. Don’t skip breakfast

You might think it’s wise to skip breakfast on Thanksgiving morning so you can save your appetite (or calories) for a hearty feast. However, nutritionists say this strategy can harm you in several ways.

“The idea of ​​’sparing’ calories or carbs can often backfire, leading to extreme hunger, overeating, a spike in blood sugar, and then a crash,” Shippy warns. Late snacking and lots of Thanksgiving food are more likely to leave you feeling groggy and bloated on the couch, adds Jenny Finke, a women’s metabolic health nutritionist and owner of Metabolic Nutritionists in Greenwich, Connecticut.

With this in mind, both RDs strongly recommend starting Thanksgiving with a standard, balanced breakfast. “I recommend meals that include plenty of protein (usually 20 to 30 grams), some complex carbohydrates, and healthy fats,” says Finke. (Shippy recommends eggs with fibrous vegetables to increase satiety, or Greek yogurt with fruit.) “A hearty meal not only keeps blood sugar in a stable range for hours, but it also reduces subsequent cravings and food noise, leading to healthier, more mindful choices,” Fink continues.

2. Drink water

Staying hydrated is crucial 365 days a year, and Thanksgiving is no exception. Sticking to plain water is your best bet compared to sugary drinks and alcohol that only double down on the dreaded Thanksgiving slump. Plus, drinking enough water can help reduce dehydration that manifests as hunger, which is especially helpful if you want to maintain your weight goals this holiday season.

“Choose water as your main beverage to reduce added sugar and support healthy blood sugar levels,” advises Shipley.

3. Master the art of Thanksgiving food plating

While it’s tempting to eat every meal on Thanksgiving, it will be in your favor to dress your dinner carefully to avoid the dip and discomfort that ensues.

First thing: add protein. “Start your meal with protein-rich turkey, lentils, or whatever else is on the table,” Shipley advises. “Eating protein before eating carbohydrate-rich foods can help stabilize blood sugar levels, keep you feeling full longer, and even reduce the urge to eat for a few seconds.”

Next, she recommends prioritizing vegetables that are colorful and high in fiber. “Choose options like roasted Brussels sprouts, tri-color carrots or steamed green beans to brighten up your plate and increase your fiber intake,” Shipley continues. “More fiber increases satiety hormones like GLP-1, helping you feel fuller longer while keeping your gut healthy.”

From there, you can choose a starchy or more decadent side dish (or both). Just pay attention to portion sizes.

4. Take a walk

Decaying on the couch after Thanksgiving dinner may be a ritual for most of us, but gently moving your body should become a new tradition in your future. “The post-Thanksgiving meal slump is often blamed on eating too much turkey, but in reality, it’s more likely to be the result of a spike in blood sugar after eating a large, carbohydrate-rich meal,” Shipley shares.

Both nutritionists strongly recommend taking a walk after a large meal. “Shun the couch and take a quick 10 to 15-minute walk with family or friends to prevent feelings of fatigue and groggy, slow blood sugar spikes, and get your body’s metabolism to start using the food you just ate to produce energy instead of storing fat,” Fink says. “Not only that, doing gentle exercise after a large, calorie-dense meal can improve digestion and reduce bloating.”

According to Fink, bonus points will be awarded to those who take a short walk after finishing their dessert. (Your body will thank you and your couch will be waiting for you when you get back.)

5. Take the right supplements

Balanced meals and gentle movement after meals are a sure-fire way to make the most of the holiday and beloved Thanksgiving foods. That said, you can always take your supplement with you to further boost your after-meal health.

HUM’s Flatter Me is basically your wingman for digesting Thanksgiving food, providing 18 full-spectrum digestive enzymes to break down macros, ginger and mint leaves to support healthy digestion, and fennel seeds to ease indigestion. (Better yet, supplementing Flatter Me has been shown to work in just 30 minutes, even reducing puffiness by up to 2 inches.)

Best of Berberine is another holiday meal all-star that supports healthy blood sugar levels, weight management, gut health and GLP-1 production. It works best when taken consistently over the long term, so be sure to include it in your health lineup throughout the season.