Nourishment at the Table: Eating for Thanksgiving Without Drama
Holiday meals are meant to be enjoyed. My approach to holiday eating is simple: lots of vegetables, a walk after eating, and steady attention to how my body feels. If there’s a beautiful spread with many options, I take small portions so I can taste it all, not miss out, and not overeat. No dieting. Just steadiness.
One plate—or one day—will not make or break our health. Decide what will be truly relaxing for you: Release perfectionism and enjoy or make deliberate choices aligned with how you define optimal health in the moment. What matters most at these potentially heightened times of year is enjoyment.
Building Your Plate with Purpose
When I build a plate, I start with protein, then add color and fiber. Think of these as guidelines, not rules.
Protein-First Plate: I aim to fill half the plate with protein like turkey and the other half the plate with vegetables. I add a small portion of carb that appeals to me most, usually my Mom’s sweet potatoes.
Appetizers & Sides: Keep apps light and sides to small portions. I like shrimp cocktail as a light, protein-forward appetizer, or sides with nuts and seeds (almonds, pumpkin seeds, pecans) for extra protein and crunch.
Vegetables That Make the Table (and Your Body) Happy: I always want brussels sprouts on the table, roasted or shaved into a crunchy slaw (I love a brussels + apple version with almonds, recipe linked here). I also look for squash. This season shines with multiple varieties. Purple potatoes are delicious, and their color is spectacular, indicating phytonutrients not found in many other foods. Aim for a plate that wears green, orange, purple, and cranberry red.
Listening, Sipping, and Social Grace
The goal is to feel satisfied and connected, both to your body and the people around you.
Mindful Eating & Satisfaction
Chewing slowly is key. Small tastes of many dishes prevents overeating. I even put my fork down and ask myself, “Am I satisfied?” If the answer is yes, I stop—even if there’s food left. That’s not deprivation; that’s listening.
Gentle Beverage Swaps
I love warm, cozy drinks that are kinder to sleep and digestion.
Digestive Bitters in Sparkling Water: Digestive bitters support digestion, are not high in calories, nor are they filling.
(Try these: Mountain Rose Herbs, DIY Dandelion & Orange Bitters for Digestion; Avena Botanicals for a Maine-based, ready-made digestive bitters)
Real Chai (Chai Wallah–style): Warm spices, cozy, and caffeine-free when made with rooibos. (Check out: Rooibos, Caffeine Free Chai Wallah from Maine.)
Navigating Food Comments (Kindly)
If the conversation turns to guilt or "how fattening everything is," steer it back to connection: “Let’s skip the guilt talk. I’m here to enjoy being together.”
If you want to stick with intentional choices, try:
“Food is my first medicine, so I’m making a few different choices this year.”
“I feel best when I keep it simple—thanks for understanding.”
Celebrating the Harvest and Connection
At the core of holiday meals is human connection. If what makes you most comfortable at a holiday meal is bringing your own food, do it with enough to share. People may find your contributions interesting!!! Remember, too, turkey is gluten- and dairy-free, potatoes are gluten-free and are easy to make dairy-free, and vegetables are easily prepared without gluten and dairy. Baked or poached apples or pears make for a simple dessert. If you are vegetarian, a hearty mushroom wellington or squash soup can make a beautiful centerpiece for a holiday meal.
Gentle Resets
If the day feels overwhelming or chaotic for whatever reasons, remember your breath is always available to you for a reset (remember 4-7-8 breathing? -no one needs to know). Walks in the woods, a few moments watching the Macy’s Day Parade, or a cup of tea before company comes can help ground you.
I’m an advocate of no big plans the morning after a holiday. I like a simple breakfast (like the Josh McFadden muesli recipe I’ve shared in the past) and movement outside. Ideally, I go for a hike. The fresh air and movement invigorate me after a day in the kitchen and lots of sitting.
Remember that food that comes from the earth, food that we could hunt or gather, is the best food for us. This can be a beautiful guiding principle as you plan your holiday meal. A little bit of this, a little bit of that, on occasion, does not make or break our health. However you decide to approach your holiday, I hope you enjoy.