1. Bring a Healthy Dish to Share
If you’re a guest, consider bringing a nutritious side dish. This ensures a healthy option on the table, like a fresh vegetable dish, for you and others to enjoy.

2. Don’t Arrive Hungry
It may sound counterintuitive but eating a balanced breakfast and even a light lunch before Thanksgiving dinner can prevent overeating. By the time you sit down, you’ll be less likely to overindulge.

3. Follow the Small Plate Method
Divide your plate to keep portions in check: half for vegetables, a quarter for protein and a quarter for starch. This approach allows you to sample a bit of everything while keeping balance in mind.

4. Start with Small Portions
Instead of loading up your plate, serve yourself smaller portions and take your time. Spend at least 20 minutes enjoying your food before deciding if you’re truly still hungry.

5. Go for a Walk After Dinner
Take a light walk after dinner before diving into dessert. This can aid digestion, clear your mind and help control blood sugar levels if you have diabetes.

6. Make Simple, Healthier Swaps
Some Thanksgiving classics can be made healthier without sacrificing flavor. For example, use chicken broth instead of heavy cream in mashed potatoes, or roast your turkey instead of frying it.

7. Highlight Nutrient-Dense Foods
Load up on colorful vegetables and whole grains like roasted butternut squash, Brussels sprouts, wild rice and greens. Not only are they nutritious, but they also add variety and flavor to the table.

“When we’re thinking about nutrient density, it is amping up your vegetables. So, make vegetables the highlight of your meal and have a wide variety of them.”

8. Politely Manage Family Pressure to Eat More
If family members urge you to eat more, a polite “I’m saving room” or “I’m just enjoying the company right now” can help deflect the pressure. Mentioning a doctor’s or dietitian’s advice can also gently enforce your boundaries.

9. Enjoy Dessert Mindfully
Choose one dessert you’re excited about and have a small portion. Or consider lighter dessert options, like poached pears, baked apples or single-crust pies, which still satisfy without as much sugar and fat.

10. Get Back on Track the Next Day If you do overindulge, remember it’s just one day. Return to your regular eating and exercise routine, stay hydrated and take your time with meals. This approach prevents any one meal from disrupting your overall progress.

Ginn-Meadow reminds us that holidays are more than just food—they’re about memories, family and culture. Rather than striving for perfection, focus on enjoying the moment and making mindful choices.

This Thanksgiving, celebrate the joy of being together and know that you can savor the holiday feast while staying balanced.

Try one of these healthier options and bring a nutrient-rich side to the next holiday gathering! Simple ingredients and simple preparation.

Roasted Asparagus 

Savory Rosemary Roasted Sweet Potatoes 

In a large bowl mix potatoes, herbs and spices. Spread onto a large baking sheet. Roast for 30-40 minutes, check potatoes in 15 minutes to turn and finish roasting.
Remove and serve.

Rainbow Salad with Champagne Dressing 

(serves 4-6)
Prep Time: 15 minutes

1 Bag of mixed greens 
½ cup shredded carrots
1 Diced yellow peppers
1 Diced cucumber
2 tablespoons of dried cranberries 

Dressing:
3 tablespoons of champagne vinegar
½ teaspoon minced garlic
1 teaspoon of minced shallots
½ teaspoon Dijon mustard
Fresh ground pepper
1 teaspoon honey
1/3 cup of light olive oil

In a bowl place all ingredients except for the olive oil. Next drizzle oil and whisk briskly. Whisk until emulsified. Add mixed greens, yellow peppers, cucumbers and cranberries to the bowl. Toss salad until dressing is evenly distributed.