Tips to Enjoy Thanksgiving Without The Guilt

November 7, 2020

By Ann Thelen

Anne Hytrek, registered dietitian at the Ankeny Prairie Trail Hy-Vee, shares ways to enjoy Thanksgiving without the guilt, how social distancing applies to the buffet and a 5-ingredient pumpkin pie recipe.

Thanksgiving is a time when families gather over a luscious spread of the holiday’s favorite foods, sharing laughs and making memories. While the groups may be smaller this year, it’s still easy to have a large appetite when traditional favorites and new recipes are on the menu. It’s hard to resist the extra helping of mom’s signature mashed potatoes and gravy or grandma’s blue ribbon-worthy pecan pie and ice cream. 

With some simple, mindful tips, you can still enjoy all that the banquet feast offers and feel good about your choices, says Anne Hytrek, registered dietitian at the Ankeny Prairie Trail Hy-Vee. In the Q&A below, she shares meal tips and ways to stick to your health and wellness goals during the holiday season. November is also Diabetes Awareness Month, making it a great time to learn how foods affect blood sugar. Keeping your blood sugar levels close to normal helps avoid many health complications.

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Iowa Food & Family Project (Iowa FFP): What is your No. 1 recommendation for healthy eating at Thanksgiving?

Hytrek: I’m a big fan of the Association of Diabetes Care & Education Specialists’ Healthy Thanksgiving Plate approach. It suggests filling half of your plate with vegetables, such as carrots and green beans; filling one-quarter of your plate with starches, such as stuffing and sweet potatoes; and filling one-quarter of your plate with lean turkey slices. Look at the food on the whole table or meal spread before taking any of the items. It might be tempting to have some mashed potatoes, sweet potato casserole and stuffing, but when limiting these starches to a portion of your plate, you’ll take less of each or choose one over the other.If you’re going to be a guest at someone’s house, talk to the host before the day and find out what will be served. Offer to bring along a lower-calorie dish that you know you will enjoy or fits within your dietary guidelines.

I’m a big fan of the Association of Diabetes Care & Education Specialists’ Healthy Thanksgiving Plate approach. It suggests filling half of your plate with vegetables, such as carrots and green beans; filling one-quarter of your plate with starches, such as stuffing and sweet potatoes; and filling one-quarter of your plate with lean turkey slices. Look at the food on the whole table or meal spread before taking any of the items. It might be tempting to have some mashed potatoes, sweet potato casserole and stuffing, but when limiting these starches to a portion of your plate, you’ll take less of each or choose one over the other.

If you’re going to be a guest at someone’s house, talk to the host before the day and find out what will be served. Offer to bring along a lower-calorie dish that you know you will enjoy or fits within your dietary guidelines.

Iowa FFP: How can people still enjoy their favorite foods without overindulging?

Hytrek: One easy trick is to use smaller plates rather than larger ones and make one trip to the buffet. Your plate will fill up faster, and you’ll likely still be satisfied after eating. To avoid feeling deprived of the foods you love but may be high in unhealthy carbohydrates or sodium, compromise by just taking a spoonful of each. Or follow the three-bite rule when selecting portion size. Most people love mashed potatoes, but their waistlines don’t always agree. Use a ratio of one-half mashed cauliflower with one-half mashed potatoes to create a full-flavored dish with fewer carbs. Have some dessert, but take a small portion, eat slowly and enjoy the taste. Simple things like choosing whole wheat instead of white rolls or using some orange juice in sweet potatoes instead of so much brown sugar can add up to make a beneficial difference.

In this year of social distancing, people have become accustomed to staying six feet apart. Using social distancing principles from food can also prevent snacking before and after the meal. Find a comfortable spot across the room and focus on other activities instead of eating. Calories from snacks can add up quickly and often aren’t as satisfying for feeling full longer. If snacks are part of the big day, opt for raw vegetables, nuts or cheeses.

When you’re cooking, avoid tasting the dish more than you need to. These calories add up and can affect your blood sugar.

Iowa FFP: Can I still exercise if I eat a big meal?

Hytrek: Yes! It’s a great idea to have the Thanksgiving meal earlier in the day to give your body time to work off some of the extra calories. After eating, take a family walk. Exercise will get you moving, keep you focused on your goals and give you a break from being surrounded by food. Exercise is also a great way to lower blood sugar levels.

Iowa FFP: Should I skip breakfast so that I can eat more of the main meal?

Hytrek: Breakfast is always the most important meal of the day, even on Thanksgiving! Don’t skip breakfast or healthy snacks to “save” calories and carbs for the main meal. Skipping meals leads to a tendency to overeat at another meal and it also leads to blood sugar variations. When you get up in the morning, your body naturally wants to start burning calories. Select high-protein or high-fiber options, such as eggs, yogurt, oatmeal, nuts and peanut butter, to carry your appetite through to the main meal.

Iowa FFP: Is there such a thing as a healthy pie?

Hytrek: For pumpkin pie lovers, it’s your lucky day. Hands down, pumpkin is the healthiest type of pie. A slice of pumpkin pie has more protein and fiber than many other types of pie. Pumpkin is also a significant source of water-soluble B vitamins. Because it’s a one-crust pie it’s lower in empty calories. Sweetening with stevia is a natural way to avoid sugar. Because stevia comes from a plant – monk fruit – it has very little after-taste, compared to many artificial sweeteners that come from sugar alcohols. It’s also a low-glycemic sweetener and has little or no effect on a person’s blood sugar levels, which is important for health conditions such as diabetes.

Try this 5-Ingredient Pumpkin Pie recipe.