This article is not about reducing calories in your holiday meal or making your favorite side dish “healthier.” The Kroger Dietitian Team believes all types of foods can and should be enjoyed – especially during special occasions! You don’t need to make foods “healthier,” nor should you if it sacrifices enjoyment.
Many Thanksgiving foods are unique and may need to be left unadulterated for optimal flavor. So, we say embrace Thanksgiving as-is, ditch the “Eat This, Not That” advice and don’t “healthy-up” your holidays faves (unless you truly like it that way). What you can do with a bit of dietitian wisdom is enjoy the flavors of the season to the max and still feel your best at the end of it.
Have a Healthy Thanksgiving With This Recipe for Wellbeing
1. Add sprinkles of joyful movement
To enjoy time with family and friends but also have a continued focus on your health, make movement part of the day’s activities. Go for a morning or post-feast stroll, or try a unique virtual workout.
- Molly Hembree, MS, RDN, LD
If you don’t have any takers for regular exercise, turn movement into priceless entertainment and memories. Play active games like charades, outdoor sports, indoor ping pong or put on dance games or videos.
- Richie Santucci, RD, CDE, CPT
2. Add a generous scoop of fiber
Set a practical goal of including at least one fruit and one vegetable serving on Thanksgiving day.
- Molly Hembree, MS, RDN, LD
Consider having a small plate filled with vegetables first, especially if attending several gatherings.
- Stephanie Skinner-Lucas, MS, RD, LDN
3. Add liquid libations for hydration
Don’t forget to stay hydrated through your holiday, especially if you’re traveling. Aim for 64 ounces of fluid each day.
- Anna Smith, MS, RDN, LDN
Enjoy your holiday in moderation and responsibly. Alternate alcoholic drinks with water or a festive fruit-infused seltzer water.
- Lisa McCune MS, MPH, RDN, LDN
4. Mix in dashes of self-care
Prioritize yourself and enjoyment. Avoid skipping meals, don’t overbook yourself, make time for joyful movement and remember to enjoy the fellowship of the holiday.
- Kristen Keen, MBA, RD, LDN
5. Mix well with mindful eating
Check your level of hunger and fullness cues while enjoying your meals. Stop eating when you’re satisfied knowing you can always go back for more.
- Stephanie Skinner-Lucas, MS, RD, LDN
6. Sample it all
Make sample cups of pies and desserts by using two-inch tall dessert shooters instead of serving whole slices. At the buffet table, take small spoonful samples of everything you want to try. Remember, you can always go back for more.
- Richie Santucci, RD, CDE, CPT
7. When done, refrigerate and repurpose
Get excited about repurposing your Thanksgiving Day leftovers. Turn turkey into turkey noodle soup, add cranberry sauce to yogurt for a parfait or turn mashed potatoes into homemade gnocchi! Check out Kroger.com’s Thanksgiving leftovers recipes.
- Emily Rider, RDN, LD
8. Keep calm and carry on
Remember, Thanksgiving is just one day! Enjoying a piece of pie or having your favorite side dish is not going to ruin your progress towards your health goals. Eat mindfully, enjoy the company and start the following day with a nutritious breakfast. After all – food is certainly about nourishing your body, but it is also about family, traditions and celebrations!
- Laura Brown, MS, RDN, LD, ACSM-CPT
With these tips, the phrase “Healthy Holidays” takes on new meaning. It’s a more practical and enjoyable approach that focuses on behavior change. Allow these tips to inspire you to celebrate Thanksgiving without restriction and feel balanced when the celebrations are over.
Holidays are about food, fellowship, gratitude, celebration and enjoyment, and all of that is equally as important to our health. Dietitians are well versed in helping people balance nutrition, enjoyment and health. If you need a little help in that area or for more personalized food-as-medicine advice, book a telenutrition appointment with any of our talented Kroger Health Dietitians.
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