By: Sarah Lohm, Dietetic Intern

Thanksgiving week is here! There’s something about this stretch of days that feels like the true start of the holiday season. Over the next few weeks, many of us will find ourselves enjoying old (or new!) traditions filled with food, family, and… just a little bit of chaos!

If you ever find yourself feeling stressed around holiday eating or unsure of how to stay balanced, you’re not alone. Between travel, cooking, hosting, or simply stepping out of your usual routine, it can be challenging to find a happy medium between enjoying the season without the overwhelm.

If you’re hoping to move through the next month or two with ease, enjoyment, and confidence, I’m sharing a few simple wellness reminders that I’ll be keeping in mind myself — and I hope they can make all the difference for you, too!

Don’t Skip Breakfast

Let’s start here! This step truly can set the tone for the day. Don’t start out on an empty tank! The practice of “saving up” for a big holiday meal is super common, but it often backfires. Skipping breakfast can lead to intense hunger, rapid eating, and that “blah” feeling afterward from overeating. By beginning your day with something in your body, it can prepare you to feel more in control and less hyper-focused on food as the day goes on.

A few quick breakfast ideas to kick-start your holiday!

• Greek Yogurt + Berries + Granola: Full of protein, fiber, and something crunchy and satisfying!
• Avocado Toast + Eggs: This is my personal favorite! It’s a mix of healthy fats, whole grains, and protein to keep you steady until the big meal is served!
• Protein Smoothie: This can be especially helpful if you’re heading out the door. Toss together the fruit you have on hand, some Greek yogurt or protein powder, a spoonful of nut butter, and some milk or water.
• Protein Bar + Fruit: If you are really short on time, don’t panic! A protein bar with a piece of fruit, like a banana, can do the trick!

Build a Balanced Plate

There’s room for the foods you look forward to all year long – all foods fit into a healthy diet! As you build your plate this year, it’s important to remember a balanced plate isn’t an effort towards restrictions – it’s about setting up your body so you feel good while enjoying them! 

Including a mix of protein, vegetables, and those nostalgic dishes you love can help keep your energy steady, support digestion, and prevent the kind of energy swings that can make you feel sluggish later in the day. 

Here’s a simple framework to aim for:

• ½ of your plate to be veggies you enjoy: The holidays are a great time to try something new — I actually discovered I loved Brussels sprouts because of a dish my grandma made years ago. Now they’re a year-round favorite!
• ¼ of your plate to be protein: Think turkey, ham, chicken, or your Thanksgiving “star of the show”! If your family (like mine!) sometimes ends up with slightly dry turkey… embrace the sauces in your spread!
• ¼ of your plate to be holiday favorites: YES! – The stuffing, mac and cheese, and casseroles absolutely fit here! If Grandma’s sweet potato casserole is your favorite thing, honor that! Make space for it instead of filling up on foods you don’t really care about. Or, if you love everything (including me!) opt for smaller servings of several sides. 

And if your plate goes over that last quarter? It’s okay! This is a guide to help visualize, not a rule!

Your plate by no means needs to look perfect, that is not the point! We offer this loose framework to help guide thinking towards balance and what will help you feel good, satisfied, and comfortable throughout the day. 

Gentle Movement Helps

A short walk outside, light stretching, or stepping away from the noise for a few minutes can ease stress and support digestion. It doesn’t need to be a structured workout. My family is not a turkey trot family, and you don’t need to be either! Just consider adding something small throughout the day. Even 5–10 minutes can shift how you feel.

Stay Hydrated

Keep water close as you cook, host, or travel. Hydration supports digestion, energy, and focus. Alternating water between alcoholic or sugary beverages can also help you enjoy your drinks without feeling sluggish. In my opinion, this is one of the simplest (and most underrated) ways to support yourself during the holiday shuffle!

Enjoy Holiday Foods

I don’t mean to sound like a broken record, but I know how easy it is to feel the need to restrict! This is a reminder that many of us need: Holiday foods come with nostalgia, tradition, and connection – and they absolutely fit into a healthy lifestyle! You don’t need to earn them or make up for them later. Allow yourself to enjoy them with presence and intention. Pleasure is a part of health, too! 

Give Yourself Grace

Holiday schedules aren’t predictable. Routines will shift. Some days will feel more balanced than others, and that is okay! A few days of different eating patterns won’t undo progress or define your health.

However you’re spending the holiday, I hope you give yourself permission to be present, enjoy the meal in front of you, and listen to your body! There is room for joy, connection, flavor, and nourishment … all at the same time! We wish you a peaceful and Happy Thanksgiving! 🦃 🍽 🍁