Thanksgiving has always been my favorite holiday. I don’t know if it’s because it’s all about food and family, or some of the family traditions that have developed along the way, but I love it. It is a holiday that’s most people usually associate with eating a gigantic meal that leaves you feeling stuffed, but it doesn’t have to be. More importantly it’s a day to be thankful and to spend it with the people who love and support you.
In my family we have a tradition of running in a local Turkey Chase in the morning to get our day started off right. I have been running in it since I was 12! Find a Thanksgiving day run in your town on sites like active.com or runtheday.com! If running is not your thing, try going for a walk on Thanksgiving or get some physical activity as part of your celebration!
Thanksgiving doesn’t have to be all about the food. Check out these tips!
Tips for a healthy Thanksgiving
- Don’t skip meals or snacks earlier in the day to “save” calories for a feast. Arriving to the table starving will just lead to you eating much more. To combat the urge to fill your Thanksgiving plate over and over, make sure to eat breakfast that morning.
- Take a look at the food on the whole table before you choose what you want to eat. Try to create some healthier side dishes. Use the Thanksgiving Plate (below) as a guide for choosing foods.
- Have dessert, but take a small portion, eat slowly, and enjoy the taste.
- After the meal, hang out away from the food and focus on socializing instead of snacking.
- Get some exercise at some point during the day. Participate in a local turkey trot. This is a great way to start your day. If not, plan a family walk, game of flag football or tag. It’s a great way to have some fun together and make the day not just about the food.
- If you are a guest, offer to bring along a lower-calorie dish that you know you will enjoy.
- Eating healthfully doesn’t mean you have to forgo all your favorite foods. Just be conscious of your portion sizes and avoid going back for seconds.
The Thanksgiving Plate
- Fill ½ your plate with vegetable. Examples to include are green beans, carrots, peas, broccoli, salad, brussel sprouts, or asparagus. Avoid casseroles or dishes that have heavy creams, sauces, butter or crusts.
- Fill ¼ of your plate with starches such as stuffing and sweet potatoes. You could also include things like mashed or baked potatoes, or rice pilaf. Consider skipping the bread or rolls
- Fill ¼ of your plate with lean turkey slices (approx. 3-4oz). Remove the skin from the turkey before eating.
- Instead of gravy, use a fruit-based relish for some extra flavor.
At the end of the day, don’t beat yourself up if you feel like you end up eating too much on Thanksgiving. It’s just one day of the year, and it’s meant to be enjoyed. Just make a plan to get back on track.
Healthy Thanksgiving Recipe
Mashed Butternut Squash 
This is one of my favorite fall side dishes to make and it goes great with any traditional Thanksgiving meal. This tasty dish is a great substitute for candied yams or traditional mashed potatoes.
Makes 4 servings Serving Size: ½ cup
Ingredients:
- Butternut Squash, cubed 1-in – 1 lb
- Butter – 2 tbsp
- Salt + Pepper
Preparation:
- Place the butternut squash in a sauce pot with enough cold water to cover. Bring to a boil, reduce the heat and cook until tender, 7 to 10 minutes
- Drain the sweet potatoes and place them back in the sauce pot on the hot burner with no heat. Let the sweet potatoes sit for 1 minute to let the excess water evaporate.
- Remove from heat, add melted butter to pot. Using a potato masher or fork, mash the squash until smooth, or until the desired consistency.
- Season to taste with salt and pepper. Stir until well combined.
Check out some other healthy Thanksgiving recipes from The Food Network, Mayo Clinic, Eating Well, Food & Wine, The Vegetarian Resource Group or Prevention. If you are hosting the Thanksgiving celebration or bringing a dish to share, remember those with food allergies and dietary restrictions.
In sauces and gravies, corn starch works as a good thickener alternative to wheat flour for those with gluten intolerance. Potatoes, corn bread stuffing, stuffing or wild rice can be made gluten free. Nuts can be left out of homemade desserts and side dishes. Fruits and vegetables make great appetizers, side dishes, and desserts! Many recipes can easily be modified to accommodate specific dietary restrictions. When in doubt, ask the guest with dietary restrictions ahead of time what they can have and can’t have! Here are a few other tips.
Have a happy and healthy Thanksgiving!
Enjoy,
Carla Graves
Eat Fit Health, Intern
Drexel University Graduate Student, MS in Human Nutrition