As Thanksgiving approaches, it’s easy to get caught up in the excitement of big meals, celebrations, and indulgence. But what if this year, we approached the holiday with a little more mindfulness and gratitude? After all, Thanksgiving is the perfect opportunity to practice appreciating the abundance in our lives—not just in the food we eat, but in the people we share it with and the time we spend together.
Before we dive into the deliciousness of Thanksgiving, let’s take a moment to talk about how we can make healthier choices while still enjoying every bite. And more importantly, let’s explore how practicing gratitude and mindfulness can help us truly savor the holiday in a meaningful way.
Gratitude in Eating: Savoring Each Moment
Thanksgiving is about more than just food—it’s about being thankful for everything we have, especially the nourishment that supports our health. As the wise Thich Nhat Hanh said:
“You should be aware that every bite of food you take contains the universe. It contains the earth, the sky, and countless living beings that have made your meal possible.”
What a powerful reminder, right? Every piece of food on our plate represents a journey—from the farmers who grew it to the loved ones who prepared it. This is your invitation to slow down, appreciate the flavors, and really connect with the experience of eating.
Here are some ways to bring mindfulness and gratitude to your Thanksgiving meal:
- Pause before your first bite: Take a deep breath and think about everything that went into making this meal possible. Gratitude starts with awareness, and this simple pause can shift your focus from overeating to truly appreciating the food in front of you.
- Engage all your senses: As you eat, notice the textures, smells, and colors on your plate. Savor each bite, chew slowly, and really enjoy the flavors. Not only will this help you feel more satisfied, but it can also prevent overeating.
- Listen to your body: Pay attention to your hunger and fullness cues. Start with smaller portions, and if you’re still hungry, you can always go back for more. When we eat mindfully, we’re more in tune with what our body actually needs—so we can enjoy without feeling overstuffed.
- Stay present: Beyond the food, Thanksgiving is about spending time with loved ones. Try to be fully present during the meal. Put away distractions, engage in meaningful conversations, and be grateful for the people around you.
Healthy vs. Unhealthy Thanksgiving Options: What to Eat Mindfully
Now, let’s talk food! We all know Thanksgiving has its fair share of indulgent dishes, but with a little mindfulness, you can enjoy the best of both worlds—treats and healthy choices that nourish your body.
Healthier Options:
- Roasted Turkey (without skin): It’s lean, packed with protein, and perfect for fueling your muscles. Plus, it’s super satisfying without being heavy!
- Roasted Vegetables: Think Brussels sprouts, carrots, and sweet potatoes. They’re nutrient-rich and delicious, and they’ll leave you feeling energized instead of sluggish.
- Homemade Cranberry Sauce (low sugar): Cranberries are antioxidant powerhouses! Make your own sauce with honey or maple syrup for a healthier alternative.
- Whole-Grain Stuffing: Opt for stuffing made with whole grains, nuts, and fruits to get that fiber boost along with amazing flavors.
- Pumpkin Pie with a Healthy Twist: Swap out heavy cream for coconut milk and use less sugar to enjoy a dessert that’s both indulgent and a little lighter.
Foods to Watch Out For:
- Creamy Casseroles: Yes, they’re tasty, but loaded with cream and butter. Consider smaller portions or healthier versions with lighter ingredients.
- Mashed Potatoes with Butter and Cream: Delicious but heavy. Try using olive oil and milk substitutes like almond milk for a lighter version.
- Sweet Potato Casserole with Marshmallows: Sweet potatoes are healthy on their own, but the sugar overload here makes it a little less friendly.
- Pecan Pie: Super sugary and packed with calories, thanks to corn syrup and butter. If you love it, go for a small slice!
- Dinner Rolls with Butter: While they’re classic, white bread doesn’t offer much in the way of nutrients. You can easily pass on these or swap them for whole grain options.
Mindful Eating Tips for Thanksgiving: Finding Balance
Now that you know what to look out for, here are a few tips to help you balance healthy choices and indulgences:
- Portion Control: Start with smaller portions, especially for richer dishes. This way, you can sample everything without going overboard.
- Hydrate: Drink water before and during the meal to stay hydrated and help digestion.
- Move a Little: If you can, take a walk after the meal. It’s a great way to help digestion and connect with family or friends.
- Gratitude for the Present Moment: Remember, Thanksgiving is about being grateful for what we have—food, health, family, and friends. Enjoy the food, but also take time to express gratitude for the people you’re with.
Wrapping Up: A Mindful Thanksgiving
This Thanksgiving, let’s practice gratitude not just in words, but in action. Be grateful for the food, your body that allows you to enjoy it, and the people you get to share it with. As Buddha wisely said:
“Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful.”
I hope this guide helps you approach Thanksgiving with a little more mindfulness and balance—because you deserve to feel good, inside and out. Happy Thanksgiving!
Blog post by FitPlan trainer & nutrition coach Andrew White
