IMO, Thanksgiving is the best holiday of the year… at least when it comes to food. It’s all too common, however, to enjoy your feast only to regret your choices when the bloat, fog and discomfort set in with a vengeance.
“Thanksgiving is often thought of as a day to binge on high-carb foods and desserts—essentially an all-day eating event,” she says. Kaitlin Hippley, M.Ed, RDN, LD, CDCESregistered dietitian and certified diabetes educator in Cleveland, Ohio. “But when we start seeing Thanksgiving as just another meal, it becomes easier to make thoughtful, nutritious choices that leave us feeling satisfied rather than stuffed, bloated, tired or regretful.”
That being said, Thanksgiving foods don’t have to lead to digestive distress and a drop in blood sugar. Read on to discover how to hack your Thanksgiving food strategy for maximum enjoyment and minimal hassle.
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 the big feast. However, nutritionists say this strategy can backfire in a few ways.
“The idea of ’saving’ calories or carbs often backfires, leading to extreme hunger, overeating, and blood sugar spikes followed by crashes,” warns Hippey. Late snacking and huge Thanksgiving meals are more likely to land you on the couch feeling cranky and bloated, she adds Jenny Finke, MS, RDNwomen’s metabolic health dietitian and owner The Metabolic Dietitian in Greenwich, Connecticut.
With that in mind, both RDs strongly recommend starting Thanksgiving with a standard, balanced breakfast. “I recommend a meal with a significant amount of protein (usually 20 to 30 grams), some complex carbohydrates, and healthy fats,” says Finke. (Hippey suggests eggs with fibrous vegetables to promote satietyor Greek yogurt with fruit.) “Meals that are meaningful not only keep blood sugar in a stable range for hours, but also reduce cravings and food cravings later, which leads to healthier and more mindful choices,” Finke continues.
2. Drink water
Staying hydrated is critical 365 days a year, and Thanksgiving is no exception. Sticking to plain H2O will be optimal compared to sugary drinks and alcohol, which will only double in the dreaded Thanksgiving slump. Plus, drinking plenty of water can help alleviate dehydration that manifests as hunger, which is especially helpful if you’re trying to keep an eye on your weight goals this holiday season.
“Choose water as your main drink to reduce added sugar and support healthy blood sugar levels,” advises Hippley.
3. Master the art of canning your Thanksgiving foods
While it’s tempting to help yourself to every Thanksgiving meal, it will work to your advantage to pick your dinner carefully to avoid spills and discomfort later.
First line of work: packing with the protein. “Start your meal with a protein-rich serving of turkey, lentils, or any other option on the table,” advises Hippley. “Prioritizing protein before diving into carb-heavy sides can help stabilize blood sugar levels, keep you fuller longer, and even curb cravings for seconds.”
Next, he suggests prioritizing colorful and fiber-rich vegetables. “Choose options like roasted Brussels sprouts, tricolor carrots or steamed green beans to brighten up your plate and boost your fiber intake,” Hippley continues. “More fiber can increase satiety hormones like GLP-1, helping you feel fuller for longer while keeping your gut happy.”
From there, you can choose the starches or the most decadent side dish (or two) of your choice. Just watch the portion sizes.
4. Take a walk
Rotting on the couch after Thanksgiving dinner may be a ritual for most of us, but gently moving your body should be your new tradition going forward. “That post-Thanksgiving meal slump is often a feeling blamed on eating too much turkey, but in reality, it’s more likely the result of elevated blood sugar after a large, high-carb meal,” shares Hippley.
Both dietitians highly recommend going for a walk after the feast. “Getting off the sofa and going for a brisk 10- to 15-minute walk with family or friends can prevent that feeling of tiredness and restlessness, slowing the rise in blood sugarand they encourage the body’s metabolism to start using the food you just ate for energy production rather than fat storage,” says Finke. “Not only that, but gentle movement can improve digestion and reduce bloating when incorporated after a large, calorie-dense meal.”
According to Finke, bonus points go to those who also take a short walk after dessert. (Your body will thank you and your couch will be waiting for you until you return.)
5. Take the right supplements
Balancing your meals and gently moving your body after eating are tried and true ways to get the most out of the holiday—and your favorite Thanksgiving foods. That being said, you can always have supplements handy to promote post-dinner wellness even further.
HUM’s Flatter Me is basically your Thanksgiving digestion helper, thanks to 18 full-spectrum digestive enzymes to break down macros, ginger and mint leaves to support healthy digestion, and fennel seeds to soothe digestive discomfort. (Better yet, supplementing with Flatter Me has been shown to work within 30 minutes and even reduce bloat by up to 2 inches.)
Best of Berberine is another all-star for festive holiday meals to support healthy glucose levels, weight management, gut health and GLP-1 production. It works best when taken consistently over time, so be sure to include it in your wellness regimen all season long.
