Healthy Thanksgiving Tips for Your Patients
Thanksgiving is a time for connection, celebration, and delicious food. But it can also bring challenges for patients balancing health goals with holiday indulgence. The good news? Thanksgiving doesn’t have to be “all or nothing.” Patients can enjoy the holiday and still feel great with a little balance and planning. Here are some practical, patient-friendly tips to share with them.
1. Don’t Skip Breakfast
Skipping breakfast to “save calories” for the big meal can backfire, leading to overeating and discomfort later. Encourage patients to start the day with a balanced breakfast that includes protein, healthy fats, and fiber—like eggs and avocado on whole-grain toast or a smoothie with spinach, almond butter, and chia seeds. A nourishing breakfast helps keep blood sugar stable and curbs cravings, setting the tone for a mindful holiday meal.
2. Hydrate, Hydrate, Hydrate
With all the excitement of the day, staying hydrated is easy to overlook. Drinking plenty of water supports digestion, reduces bloating, and helps patients differentiate thirst from hunger. Suggest they start the day with a glass of water, keep sipping throughout, and consider having a glass of water between any festive beverages like wine or cider. Hydration keeps the body balanced and energized for the day’s festivities.
3. Mindful Indulgence
Thanksgiving is a time to savor favorite dishes and family traditions—not a day for guilt. Encourage patients to enjoy the foods they truly love by eating mindfully. This means slowing down, savoring the flavors, and tuning into their body’s hunger and fullness cues. A smaller slice of pie eaten with joy can be far more satisfying than a large piece eaten without thought.
4. Incorporate Movement
Movement doesn’t have to feel like exercise—it can be a fun part of the holiday tradition. Suggest activities that bring loved ones together, like a neighborhood turkey trot, a backyard football game, or even a family walk before or after the meal. Movement helps with digestion, boosts mood, and keeps energy levels up, making it a great addition to the day’s celebrations.
5. Portion Wisely
With so many dishes to choose from, it’s tempting to fill up every inch of the plate. Suggest patients start with smaller portions, aiming to try a little bit of everything they love while leaving room for balance. For example, they could fill half the plate with vegetables or salad, a quarter with lean protein like turkey, and the rest with their favorite sides. Remind them they can always go back for seconds if they’re still hungry.
6. Choose Real, Homemade Foods
Thanksgiving is a wonderful time to embrace real, wholesome ingredients. Instead of focusing on cutting calories or substituting full-fat options, encourage patients to stay away from overly processed or artificial foods. Making dishes from scratch with real butter, fresh cream, or fresh herbs not only enhances flavor but also reduces additives that can leave people feeling sluggish. For example:
– Mashed Potatoes: Use real potatoes and butter, seasoned simply with salt and pepper.
– Stuffing: Opt for fresh bread, homemade stock, and plenty of sautéed vegetables.
– Desserts: A classic pumpkin pie made with real sugar and butter beats anything pre-packaged.
Homemade dishes crafted with quality ingredients help patients feel good about what they’re eating while indulging in holiday traditions.
7. Practice Gratitude Beyond the Table
Thanksgiving is about more than just food. Suggest patients take a few moments to reflect on what they’re thankful for, whether it’s good health, cherished memories, or time with loved ones. Sharing gratitude, whether spoken aloud at the table or written in a journal, can make the holiday feel more fulfilling and shift focus from the meal to the meaning of the day.
8. Plan for Leftovers
Thanksgiving is too delicious to squeeze into just one day. Encourage patients to embrace leftovers, turning turkey, stuffing, and vegetables into sandwiches, soups, or even breakfast scrambles. Remind them that enjoying the meal across several days can help them feel more satisfied and less pressured to overeat during the main feast.
9. Enjoy the Day
Above all, Thanksgiving is meant to be a joyful celebration. Let patients know it’s okay to let go of strict rules for the day and simply enjoy themselves. One day of indulgence won’t derail long-term health goals, and focusing on the flavors, company, and memories being created can make the holiday even sweeter.
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