If you are working to manage your weight or diabetes Thanksgiving doesn’t have to be a dietary disaster. You can have a successful and pleasurable Thanksgiving Day with a little planning.
It is possible to eat well, be happy, and not feel deprived.
Here are 7 tips to enjoy your Thanksgiving Day:
1. Take time to be thankful for the gift of another day. Take a moment to marvel at all your body does for you. Pay attention to your breathing. Consider how your amazing body supports you through all the activities of your life. Even if you are struggling with physical limitations, think of all the things you can do. Think of how many more things you could do if you take care of yourself.
2. Plan ahead and decide on your strategy for the big meal. Whatever you decide is fine. The key is thinking ahead and making carefully considered decisions that match your values.
Here are some things to consider:
What and how much will you drink? (Do you get enough pleasure out of that sugary beverage to justify the calories? Maybe you want to save some “carb room” for dessert).
Will you include non-starchy vegetables to fill up on less calories and carbohydrates?
Which foods are not that important to you? (Can you leave off the dinner roll and still feel satisfied).
Do you want to try to follow your usual way of eating but substitute your favorite holiday dishes? That is, maintain the same quantity of food you usually eat, but make it holiday specific. For example, substitute stuffing for your Thursday baked potato. Or, you may be content with just a bite of all of your holiday favorites.
Do you want to forget all about your diabetes and weight for this one meal and get back on track tomorrow? (Just decide whether it is worth the consequences, e.g. that bloating we spoke about).
My tradition is having a sliver of three different pies. When I was a child, I was at my Grandmother’s for Thanksgiving and she asked “What kind of pie do you want?” My aunt said she wanted a sliver of all three. I was the oldest of six children and we never had choices of what to eat. Everybody got the same dessert…except for Thanksgiving. A sliver of 3 pies sounded like heaven to me, and apparently also to many of my siblings. From then on, many in my family have a sliver of pumpkin, pecan, and mincemeat (or apple) pie each Thanksgiving.
I’m not necessarily recommending everyone have three small pieces of pie, but it is a great example of how you can decide what is right for you based on your preferences and goals. This works great for me because it brings back wonderful family memories and I love pie. I never have seconds on the main part of the meal and I feel good afterwards.
Customize your plan and do what works for you.
3. Eat breakfast. Try to stay as close as possible to your normal eating schedule. Skipping breakfast and “saving up” so you can overeat later is never a good idea. Unless, of course, you loved that stuffed and bloated feeling, or wild blood sugar swings.
4. Don’t arrive to the big meal starving. Eating an apple or other snack before the feast can help you make good decisions at the table. (“Other snack” should not be another slice of pie. I write this because my husband helps me edit these articles and I can see him using this suggestion as an excuse to get first dibs at the dessert table).
5. Implement your plan. A plan is only good if you follow it. Enjoy every bite and try to eat slowly. Do not allow Aunt Sue to get you off your game by pressuring you to eat more of her sweet potato casserole. (“What’s the matter Marcia? You don’t like my cooking?”). Stand up for yourself in a firm and polite way. You could say something like “I enjoyed every bite and feel totally satisfied. Thank you so much”.
6. Go for a walk or do something active after eating. Bring the family with you. Physical activity will lower your glucose and give you energy. Enjoy all the non-food activities and connections. Thanksgiving is food, family, friends and fun. Don’t forget the fun.
7. Enjoy leftovers with portion size and health in mind. Give away (or don’t take) foods that you really do not want to eat or should not have around calling your name. It is okay to give away the cake that was good but wasn’t great.You don’t have to finish all the stuffing before the weekend. It is not an insult to the cook to remove temptation from your home.
Leave a Reply