Savor the Season: Practicing Mindful Eating This Thanksgiving
As we approach the holiday season, there’s a particular joy in coming together around food. But amidst the gatherings and the flavors, practicing a mindful approach to eating can help us truly nourish our bodies and enjoy the spirit of the season. Here’s how to make Thanksgiving a time to connect, celebrate, and feel our best.
How Does Mindful Eating Benefit Our Physical and Emotional Health?
Mindful eating is about slowing down and actually tasting our food. It’s about chewing each bite so we can start the digestion process right in our mouths, allowing those initial enzymes to get to work. When we’re present with our meal, we’re not only able to enjoy the experience more, but we can also better absorb nutrients, support our digestion, and feel full and satisfied.
Practical Tips for Mindful Eating During Holiday Gatherings
Start Small: Use a smaller plate to make balanced choices and savor what you’re eating.
Take a Seat: Sit down and make the meal an intentional experience.
Breathe, Chew, and Savor: Give each bite your full attention. This isn’t just eating—it’s an experience.
Arrive Balanced: Don’t arrive starving or irritable. Have a small snack beforehand so you can fully enjoy the flavors. Arrive at the gathering ready to participate and enjoy, but not starving or hangry.
Enjoying Holiday Foods Without Compromising Taste
Eat What You Love, Just Less of It: Thanksgiving is a time to savor! Load up on vegetables, aiming to fill half your plate. A small plate can help you naturally limit portion sizes while still enjoying everything you love.
Common Inflammatory Ingredients and Healthier Swaps
Many holiday dishes are rich in ingredients like gluten, dairy, and sugar, which can contribute to inflammation. But there are ways to enjoy favorites with a healthier twist:
Try Chestnut-Based Stuffing: Skip the bread and go for a nutty, satisfying alternative.
Consider Plant-Based Milk: Swap dairy with almond, oat, or coconut milk—or use milk from a local farm if available.
Opt for Natural Sweeteners: Replace refined sugar with maple syrup or honey, both of which can add warmth and richness without the crash.
The Benefits of Mindful Eating: Reducing Stress and Enhancing Enjoyment
Focus your energy on the meal and the flavors, appreciating the work that went into each dish. This awareness alone can help lower cortisol (your stress hormone) and elevate your mood. This is about presence and pleasure—both powerful forms of nourishment.
Nutrient-Dense Foods to Include at Thanksgiving
Thanksgiving is the perfect time to showcase nutrient-rich ingredients that fuel our bodies well:
Turkey: A lean protein powerhouse, rich in tryptophan—the precursor to serotonin, which supports mood and relaxation.
Brassicas: Brussels sprouts, broccoli, and other brassicas are packed with fiber, sulforaphane, and vitamin C, helping support hormone metabolism.
Orange Veggies: Sweet potatoes and carrots bring beta carotene, vitamin C, and antioxidants to the table, providing a colorful, immune-boosting feast.
Getting the Whole Family Involved in Mindful Eating
Make the meal a family affair by inviting everyone to participate. Here’s how:
Share the Responsibility: Make it a potluck where each family member or guest contributes a dish. Cooking can be a community effort, not a performance.
Invite Kids to Help: Get little ones involved with simple kitchen tasks to engage them in the meal.
Pause for Gratitude: Before diving in, gather around for a moment of thanks. Here’s our family blessing:
“For the beauty of hills and harbors,
For tomorrow and today,
For food and clear fresh water,
For friends here and away,
We thank you.”
Thanksgiving is a time to savor the abundance of the season. By eating mindfully, enjoying nutrient-dense dishes, and embracing gratitude, we can make this holiday a nourishing experience for body and soul. Happy Thanksgiving!