Thanksgiving is all about family, gratitude and great food, but let’s be honest, it’s also the one day a year when “stuffed” describes more than the turkey. Between the appetizers, the main course and the dessert table that seems to go on forever, it’s easy to go from pleasantly full to completely overstuffed. This year let’s flip the script. The only thing that should be stuffed on Thanksgiving is the turkey!
The best way to avoid overeating begins long before the turkey hits the table. Skipping breakfast or “saving calories” for dinner sounds like a good idea, but it actually sets you up for disaster. When you arrive hungry, it’s much harder to make mindful choices and much easier to overfill your plate.
Instead, start your morning with a balanced breakfast that includes protein and fiber. Think scrambled eggs with veggies or low-fat Greek yogurt with berries and a handful of pumpkin seeds or nuts — two of my favorite breakfast options. It will help keep your blood sugar steady and enable you to make smarter choices later in the day.
Festive beverages can add up faster than you realize. Eggnog, sugary cocktails and sweet wines are packed with hidden calories and sugar. Try alternating every drink with a glass of water or sparkling water with a splash of cranberry juice. Not only will you stay hydrated, but you’ll also feel fuller and less likely to snack mindlessly before dinner.
When dinner is served, take a moment to look over everything before loading your plate. There’s no rule that says you must try every single dish on the table. Pick your absolute favorites, maybe your grandmother’s stuffing or your cousin’s famous mashed potatoes, and skip what doesn’t truly excite you. By being selective, you’ll still enjoy your meal without ending up in a food coma on the couch.
One of the easiest ways to avoid feeling stuffed is to start with smaller portions. You can always go back for seconds if you’re still hungry, but you might find that a small serving is just enough. Use this trick: half your plate should be filled with colorful vegetables, one quarter with lean protein like turkey, and the other quarter with starches such as stuffing or potatoes. This simple visual balance helps keep calories and post-dinner guilt in check.
It takes about twenty minutes for your brain to realize your stomach is full, so give it a chance to catch up. Savor each bite, talk between mouthfuls and put your fork down now and then. Not only will you enjoy the flavors more, but you’ll also feel satisfied with less food. And if you want to try everything? A few small bites of each favorite dish are better than overdoing it on all of them.
After dinner, resist the urge to plop on the couch and loosen your belt. Instead, head outside for a short walk with family or friends. Even ten minutes of movement helps digestion, steadies blood sugar and keeps your energy up. It’s also a great way to connect and make memories that don’t involve another slice of pie.
If the weather’s chilly, bundle up and stroll around the neighborhood, or start a fun family tradition like a post-dinner walk, touch football game or even a dance party in the living room.
You don’t have to skip dessert to stay on track. Choose your favorite sweet, maybe it’s pumpkin pie, apple crisp or pecan tart, and enjoy a small portion slowly. If you’re not truly craving dessert, skip it and take some home for later. That way, you’ll have something to look forward to without overindulging.
Focus on what really fills you up
Thanksgiving is about so much more than food. It’s about connection, laughter, gratitude and love. When you focus on those moments, such as sharing stories, watching the game or helping in the kitchen, food becomes just one part of the celebration, rather than the main event.
If you catch yourself reaching for another helping out of habit, pause and ask, “Am I still hungry, or just eating because it’s there?” That simple awareness can keep you from crossing the line between satisfied and stuffed.
When the dishes are cleared and the leftovers packed away, the goal is to feel content, not uncomfortable. By making a few mindful choices, you’ll leave the table energized, not exhausted.
This Thanksgiving, enjoy every delicious bite, but remember: the turkey is the only thing that should be stuffed!
Robin is a former television reporter for NBC News 40. She currently hosts a podcast and radio program called Living Well with Robin Stoloff. It airs Sundays at 10 AM on Lite 96.9. You can email Robin at livingwellwithrobin@gmail.com
