🤎A Dietitian’s Guide to a Stress-Free Thanksgiving Plate🤎

Thanksgiving should feel joyful—not stressful. If the holiday table brings up worries about food, you’re not alone. This guide breaks down simple, realistic, dietitian-approved tips to help you approach the day with confidence, enjoy your favorite traditions, and leave the table feeling satisfied, not stressed. Because one meal doesn’t define your health, but the way you experience it matters. 🤎

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Thanksgiving is about family, tradition, and yes… food. But with all the excitement can come anxiety, especially if you’re working on healing your relationship with eating. Here’s your gentle reminder: one holiday meal isn’t going to make or break your health. Your wellbeing is built on consistent habits throughout the year and celebration is part of that balance.

If you’ve ever felt stressed about holiday eating, these RD-approved tips will help you feel good heading into the day and leaving the table. 🍽🦃

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One Meal Won’t Change Your Body or Your Health🤎

Truly. Your body is resilient and thrives on patterns, not one plate of stuffing. Enjoy what’s special, and let go of pressure to “make up” for it later.

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Give Yourself Permission to Eat🤎

Restricting or “saving up” for the big meal often backfires and leads to feeling out of control later. When you allow all foods, you can actually enjoy them more and stop when you’re satisfied.

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Build a Plate That Feels Balanced for You🤎

Instead of labeling foods “good” or “bad,” try thinking about what will help you feel your best:

• Protein for staying power

• Veggies for fiber + color

• Carbs for energy

Make room for your favorites, they deserve a spot.

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Eat Like Normal Earlier in the Day🤎

Skipping breakfast or lunch can mess with hunger cues and make you feel extra ravenous by dinner. A balanced meal in the morning helps you feel grounded and in tune with your body later.

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Slow Down & Check In🤎

Pause mid-meal and ask: Am I still enjoying this? Am I satisfied?

No judgment, just curiosity. Holidays are for savoring, not rushing.

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Savor the Traditions🤎

Your favorite sweet potato dish, that once-a-year cranberry sauce… lean into the foods that hold memories. Enjoying special treats is part of a healthy relationship with food.

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Hold the Body Talk🤎

Comments about weight or appearance (yours or anyone else’s) can steal joy from the day. Protect your peace by changing the conversation or setting boundaries.

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Move Your Body Only if It Feels Good🤎

Family walks, a yoga flow, a turkey trot 5k, or a rest day… whatever you prefer. Just remember: movement is not a trade-off for what you ate or plan to eat.

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Final Thoughts🤎

Food isn’t just fuel – it’s comfort, culture, and connection. Choose presence over pressure this Thanksgiving and remember: healthy isn’t perfect, it’s balanced. And the holidays are a part of a balanced life.