How to Build a Healthy Thanksgiving Plate
Thanksgiving is imminent. Soon many of us will consume more calories in a single sitting than any other day this year. But the health-conscious diner needn’t fret.
“I always like to remind people that no single day of eating will change your physique or throw off progress you’ve made, just like no single workout is going to transform your body,” says New York–based registered dietician Maddie Pasquariello, MS, RD. “Health comes down to the things we do long-term and the sustainable habits we stick to all year long.” Whether you’re on a quest to build muscle or burn fat, if you’ve clung onto the wagon this long, even the culinary carnage of a Thanksgiving meal won’t be enough to set you back.
“That said, there are a few dishes that are best consumed in moderation—on Thanksgiving, and in general,” Pasquariello says. If you’re planning to finish the year strong, a no-holds-barred feeding frenzy can throw some last-minute obstacles in between you and your goals, impacting things like sleep, energy levels, and even hormones, which can have knock-on effects on your diet and workouts.
Thankfully, if you go in with a game plan for your thanksgiving plate, you can have your cake and eat it—literally. Just follow Pasquariello’s playbook below.
Don’t skip the pre-game
Breakfast, that is. “It’s tempting to wait until your afternoon meal is served to eat on Thanksgiving, but even a small, high-protein breakfast can help you avoid overdoing it later in the day,” Pasquariello says. Yogurt, eggs, and oatmeal are some solid high-protein options that can help set you up for success.
Easy on the hors d’oeuvres
Before things kick into high gear, there may be some light bites—cheeses, crackers, that sort of thing. Feel free to pick at these, but remember why you’re here. “Knowing the main meal is still on the way, I recommend people take it easy on these and consume in moderation,” Pasquariello says. Eyes on the prize.
Stay hydrated
“This goes for every day, but can be something we forget to do if it’s a busy holiday, especially if alcohol is flowing,” Pasquariello says. Obviously, we’re not here to tell you not to drink; you’re probably spending an entire day with your family, after all. But not every beverage needs to be a beer. “If you are choosing to drink, I recommend extra hydration and swapping at least every other drink for water,” Pasquariello says.
Pace yourself
When it’s time to eat, do so mindfully. “Put your fork down between bites, chew your food, and breathe,” Pasquariello says. Eating with intention and engaging in some conversation with your loved ones (ideally, the kind that doesn’t cause you stress) “helps make sure you don’t overdo it and will allow you to better tune into your body’s fullness cues.”
Pile on the turkey
This is often the main source of protein on the table, so don’t skimp. “Whether you’re serving turkey, chicken, or a plant-based protein alternative, make sure at least a quarter of your plate is filled with it,” Pasquariello says. “This will keep you satiated, fill in one of your key macronutrient categories, and help you avoid overdoing it on other things.”
Beware of the gravy
We get it; turkey can be dry. But even if you can strike a match off a bird, drowning your Thanksgiving plate in gravy isn’t the answer. “One thing people tend to overdo during holiday meals is the sauces, which can be a major source of sodium and saturated fat,” Pasquariello says. “Instead of dousing your entire plate with gravy, start with a small amount on the side and then switch to something like homemade cranberry sauce—a slightly more nutritious but still flavorful option.”
Counterbalance your carbs
Today is not the day to swear off carbs. But they shouldn’t be your plate’s centerpiece. “Overloading your plate with stuffing or rolls will mean there’s less room for veggies, protein, and sources of fiber,” Pasquariello says. “These sides can also be super filling, so I recommend treating them as a quarter or so of your plate to save room for other, more nutrient-dense foods.”
Prioritize the sweet potatoes
If sweet potatoes are on the menu, grab a side of those spuds. “Rich in vitamins A, B6, and C, as well as potassium and manganese, and a good source of fiber, sweet potatoes are a delicious, nutritious, and often overlooked part of your plate,” Pasquariello says. “They also offer more texture—and, potentially, a better overall nutrient profile—than regular mashed potatoes.”
Veg out
With so many festive options on the table, it can be easy to forget about vegetables. “While perhaps not everyone’s top priority on Thanksgiving, adding a scoop of roasted brussels sprouts, some salad, or carrots to your plate will provide fiber, antioxidants, and micronutrients that your body will thank you for,” Pasquariello says.
Chill out before dessert
During a meal of this magnitude, we sometimes tend to operate on autopilot. Before you know it, you’re halfway through a second helping of dessert and feeling unwell. If possible, try to take a breather after the main meal to let your hunger meter catch up. “Taking a break between your main meal and dessert helps make sure that when you do go for the sweet course, you’ve given your body some time to digest the meal it’s just eaten,” Pasquariello says. Take a few minutes to assess your appetite and consider which desserts you’re actually interested in.
Embrace the feast
If you happen to be the one handling most or all of the cooking, remember that not everyone is trying to beat their half-marathon time in January. “I think there is a lot of pressure to ‘healthify’ Thanksgiving dishes, but my guidance is always to let your buttery mashed potatoes be buttery mashed potatoes,” Pasquariello says. Not only will you avoid earning the vengeance of your guests, but “it will also allow you to better enjoy the fresh, vegetable-forward components—like roasted brussels sprouts, kale salad, or homemade cranberry sauce—if those dishes get their moment to shine as the healthier options on the table.”
