When Thanksgiving dinner comes around, many people choose to surrender and “gobble-gobble” everything in sight! Though delicious on one hand, the meal (and appetizers… and desserts… and leftovers…) can totally wreck one’s mindset surrounding diet and fitness. Some people fall off the wagon completely, and fail to “recover”, passing themselves off as a failure for having eaten so decadently. Other people feel tons of guilt for skipping or not participating in it. Either way, it’s the cause for much strain- when it really shouldn’t.
For one thing, you’re there to celebrate a night of giving thanks and being in the company of those you love. Isn’t that special enough? The food shouldn’t interfere with that. Luckily, I have a few suggestions that might help you to “survive” and further pay attention to why you’re there in the first place.
So without further ado, here are some ways you can navigate around the dinner table this Thanksgiving:

1) Go for the Turkey
After all, it’s why you’re there! What’s Thanksgiving without a turkey? That’s innocent enough- healthy, even. So why not make it the center of your meal? Don’t settle for a few pieces. Try filling most of your plate with it. Doing so will help to fill you up and keep you from going overboard on anything else you add. That’s because it’s rich in protein, which is the most satiating macronutrient. [1] (In other words, compared to carbs and fat, it’s most likely to keep you full and satisfied between meals.) Plus, there’s something about Thanksgiving turkey that makes it so darn delicious, so it’s a win-win!

2) Treat the Sides As Condiments
Building on my first point, treat all of the other sides as condiments (aka, toppings) to your turkey. The stuffing, cranberry sauce, and other veggie sides are just “icing” to your cake- well, turkey. Making those become the smaller features of your main turkey-meal works very well in a number of ways. First, you’re not missing out; you can eat those things and satisfy those cravings. Second, you don’t have to say “no” and offend or embarrassingly confront the host. And third, the little serving sizes you add won’t be enough to make much of a dent in terms of overfeeding or keeping your diet on point. Another win-win!

3) Make a Thanksgiving Salad
Alternatively, you can try building your own Thanksgiving-themed salad. If you’re at a party that serves a salad with the meal, then use it as your base. Then, add the turkey (for protein). After that, add any sides you want and treat them as “relishes” or “garnishes” to your salad. And voila! A delicious Thanksgiving salad. Once again, there’s no missing out, and you can still savor the yummy sides without overdoing them.

4) Be Sensible With Portions
Not everyone knows how to eat intuitively. Knowing when you’re full and enough is enough is, surprisingly, a skill that many people have yet to master. And it’s ok! What matters most is that you work at it. One of the ways that you can do that is using your hands to determine your portion sizes. I’ve written about this before (read my post here) and recommend it as a good starting ground for beginners in need of a basic understanding of sizing.
But I think that most of us know how much is too much. Filling your entire plate with big piles of cookies, pie, and cake isn’t what I’d consider being balanced. But if you were to put two very (keyword VERY) small slices of cake and pie, and a couple of cookies, that’s something else. Almost like a little bit of everything, but not in huge amounts.
Go slow, and really enjoy your food, too. Don’t wolf it down. Your body actually needs a bit of time to register that it’s been full, and eating everything in sight like a maniac is a sure-fire way of overdoing things. So relax, breathe, chew, and actually taste your food.

5) Re-Create or Deliver a Dish
Another way you can work around some of the dishes is by changing them. If you happen to be the host of the party, then you’ll have more leeway here. You can look up healthier versions of your favorite recipes, like stuffing. Low carb, vegan, vegetarian, keto- the internet is filled with an ever-expanding library of alternative recipes, so plan ahead of time and find them!
A similar approach to this is offering to bring a dish of your own to the party. Since you’re not the host, you won’t be completely in control of what’s being offered. But if you made a yummy side dish or dessert, at least you’ll know some of what you’ll be consuming, and can also inspire others to make healthier versions of their favorite recipes, too.
(I’ve got two that you can try right now- my Au Gratin Turkey Bacon Brussels Sprouts, and Low Carb Pumpkin Cheesecake Pie)

6) Walk It Out
Here’s another thing you can take away whether you choose to follow any of these tips or not- walking. Specifically, after everyone is done eating. When the main meal and dessert are both over, go for a nice walk to end the evening. Bring your friends and family along, too! This is good for two reasons. First is that you’re socializing while getting in a bit of exercise. Second is that walking after a meal (especially a big one) helps to bring blood sugar down, and support digestion. [2] So instead of passing out on the couch, get up and go out for a 10-30 minute walk.

7) Re-Frame Your Mindset
This last tip is another one that I really recommend you sit with for a while. Question WHY you’re there in the first place. Food is a part of life, but it’s not the only reason why it’s worth living. Thanksgiving season ushers in wonderful opportunities for surrounding yourself in gratitude, giving thanks for all that you have. A roof over your head, friends and family, food, clothing… and so much more. Many people practice gratitude by journaling; even meditating. If that’s never suited you before, then Thanksgiving is the best way to start getting into the habit of acknowledging all of your blessings.
With the meal, don’t make it into something it shouldn’t ever be. It’s a TREAT, not a binge. It’s a delicious way of bonding with other people; not a moment of panic or shame.

So guys, what do you think? Have you got any tips for surviving Thanksgiving? What are you going to do this year to make yours the best yet? Let’s share our experiences and support one another!

Sources:
[1] https://www.ncbi.nlm.nih.gov/pubmed/17824197
[2] https://www.diabetesselfmanagement.com/blog/walking-significantly-reduces-after-meal-glucose/