Four tips on how to limit overeating during Thanksgiving

From the gravy-soaked mashed potatoes to marshmallow-topped yams to pumpkin pie à la mode, it’s no wonder Americans can gobble up (gobble: get it?) a whopping 4,500 calories on Thanksgiving. Far be it from me, a dietitian, to tell anyone to avoid any of their favorite foods. That’s not a healthy or realistic approach to eating, IMO. But, there are ways to make the meal enjoyable without having to disrupt your health goals or end up leaving the meal so weighed down that standing up from your chair is a feat.  

By using some simple mindful eating tactics, it's possible you can thoroughly enjoy the holiday meal (or any others, for that matter) and limit overindulging. Here are some tips:  

1. Balance your plate

   I get it. Aunt Ida’s garlic mashed potatoes should win a culinary award, it’s that good. But it’s made mainly with carbohydrates, which are broken down more rapidly by our body than other types of foods, leaving us wanting more soon after eating them. Proteins (from the turkey) and fiber (from veggies) can curb your hunger for longer than carbs. For starters, instead of loading the plate with carbs, try adding just a little less and prioritizing the other foods. For veggies, try including the non-starchy variety, such as salads and green beans. Chances are, there will be plenty of mashed potatoes available for seconds, if need be.

   
   

2. Savoring vs. shoveling  A lot of effort likely went into preparing the meal by your host. (If you’re hosting, kudos to you!)  What better way to honor their hard work than to take your time and savor the flavors? Smell the mouth-watering aromas from your plate. Look at what you are about to enjoy before diving in. While eating, take time to identify the spices and flavors. Feel the textures in your mouth. The slower we eat, the better chances we have at giving our brain the chance to catch up with what’s in our stomach. Think of the meal as a leisurely stroll versus a speedy race to the finish line.     

3. Check in with yourself  Uh oh. Uncle Harry is at it again and on one of his political rants. Now might be a great time to zone him out and quietly rate your hunger. If you’re feeling satisfied, don’t feel obligated to renew your membership to the Clean Plate Club to the point of feeling “full”. Give yourself permission to stop eating. (All the more reason to put less on your plate and avoid food waste.) Continually check in with yourself throughout the meal and dessert. This may help prevent overeating that may come from distracted eating.    

4. Go for a mindful walk  Need a break from family...er, eating? Take a mindful stroll after the big meal. You’ll burn some of those calories and aid digestion. If the weather cooperates, take in the air and the scenery around you. The best time for a stroll is right after dinner, when everyone else is cleaning the dishes. That has not been scientifically proven—it's just a great strategy to get out of dishwashing.  

Happy eating! 

For additional information on practicing mindful eating, check out my other post.