Tips for a Healthy and Balanced Thanksgiving

WASHINGTON — The holiday season is upon us, and Thanksgiving is next week. A holiday centered around eating and drinking may cause stress if you’re trying to eat healthy. Thanksgiving is only one day — or maybe a few days, with leftovers. You may face a dilemma: eat it all, or only eat turkey breast and vegetables but feel deprived? 

Both options are okay, but you can also find a middle ground. Enjoy all the goods, but add some healthy options, too. Here, we have tips for building a balanced plate and ideas for a healthy twist on classic Thanksgiving foods. If you’re shopping this week, grab your grocery list.

Building a Healthy Thanksgiving Plate

Whether you’re hosting your own Thanksgiving or attending someone else’s, it helps to go in with a plan. 

Balance Macronutrients

Protein, carbohydrates and fats are the three macronutrients that make up all food. Keep this in mind when you build your plate and have some of each. 

Thanksgiving is protein-heavy with turkey, so you’ve got that covered. Enjoy your potatoes and stuffing as carbs, but add veggies as well. Thanksgiving foods are often cooked with butter and olive oil, and topped with gravy, so you’ll have your fats.

A good rule of thumb is to fill half your plate with veggies, a little more than one quarter with protein and the rest with carbs.

Practice Mindful Eating

Mindful eating refers to noticing your hunger and fullness cues. Build a balanced plate and stay present as you savor your food. After one plate, pause and take a moment to digest. If you’re still hungry, grab another, but try to stop eating when you’re full. The same goes for desserts. Enjoy what you like, but stop when you’re full.

Thanksgiving is also a time to enjoy food with family and friends. If you do eat past fullness, as many people do, it’s okay.

Load Up on Veggies

Add more veggies to your second plate if you want to eat more. They typically contain fiber, which will fill you up. They also have micronutrients — vitamins and minerals that can boost your health and immune system.

Healthy Thanksgiving Drinks

Here are some festive, alcohol-free beverages to try. 

Spiced Apple Cider

Hot apple cider is a classic, cozy fall beverage. Look for a brand made from whole apples with minimal other ingredients. Pour it into a pot and add cinnamon sticks, orange peels and cloves. Let it simmer for 15 minutes. The sweet aroma will leave everyone asking for a mug.

Cranberry Spritzer

Cranberry is a classic Thanksgiving flavor. Get a bottle of organic cranberry juice and plain seltzer water or club soda. Combine in a wine glass or champagne flute. Garnish with lime or an orange slice. 

Non-Alcoholic Thanksgiving Sangria

Sangria can be a fun holiday drink — try it alcohol-free. Slice up apples and oranges and put them in a pitcher. Pour in organic cranberry juice and apple juice or apple cider. Add cranberries and cinnamon sticks. Stir it all together and let it refrigerate for at least two hours so the fruit soaks up the juices. Serve in a festive glass with ice and mix in seltzer water for some fizz. 

Healthy Thanksgiving Sides

Some people enjoy Thanksgiving sides more than the turkey. Add these in for some healthy options. 

Cranberry Quinoa Salad

Make a salad with cooked quinoa, cranberries and other veggies. Quinoa is a superfood loaded with nutrients that doubles as a source of plant-based protein and complex carbs.

Green Beans Almondine

Get those greens in. Green beans almondine is a simple dish made by sauteing cooked green beans with olive oil, sliced almonds and your favorite spices. Green beans contain vitamin K, and almonds and olive oil are excellent healthy fat sources.

Butternut Squash and Sweet Potato Mash

Think of this one as a healthier alternative to a sweet potato casserole. Bake your butternut squash and sweet potatoes. Mash them up and combine them. Add maple syrup and cinnamon for some sweetness and spice.

Healthy Thanksgiving Desserts

We can’t forget dessert. Indulge in delicious pies, but have some of these on the side.

Baked Cinnamon Apples

Apples are a great fall fruit packed with fiber. Here is a healthier twist on an apple pie that will work for the gluten-free crowd. 

Grab six of your favorite types of apples, slice them into small chunks, and place them on a baking sheet. Mix two tablespoons of softened, unsalted butter (or coconut oil) with one teaspoon of cinnamon. Pour on top of your apples. Bake at 350 degrees for 20 to 30 minutes and enjoy.

Healthy Pumpkin Spice Muffins

A can of unsweetened pumpkin puree is the base of many healthy desserts. Check out the Mayo Clinic’s recipe for healthy pumpkin spice muffins here, designed by the Mayo Clinic’s executive wellness chef and registered dietitian. The muffins include Greek yogurt, giving you a protein boost.

Dark Chocolate Covered Strawberries

You can’t go wrong with fruit for dessert. Make your strawberries more festive by dipping them in dark chocolate, then let them harden in the refrigerator. Strawberries and dark chocolate contain fiber and antioxidants. 

Have a Healthy Thanksgiving

If you go a little overboard this Thanksgiving, try to let it go. Piling on stress can be worse for your health in the long run than overindulging on a holiday with loved ones. Add some of our healthy options to your menu to ensure you feel nourished. Have a happy and healthy Thanksgiving!

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