holiday reminders from a registered dietitian nutritionist
Do you stress and worry about food around the holidays? I get it. It’s hard. Most events are centered around food and family–two things that can be anxiety-producing for many. But it doesn’t have to be like that. Food doesn’t have to be the problem or the solution. It can just be something that provides nourishment, pleasure, comfort, and connection during this magical time of year.
I’m checking in with a few reminders on this food-filled day. Read on to see how you can make the most of your holiday while honoring your hunger and feeling good in your body!
You can find more ease and joy in cooking and eating. Here's what can do tomorrow:
Don’t save all your calories for Thanksgiving dinner—go into the meal hungry not starving.
Find some movement—take a post-dinner walk alone or with someone you care for.
Check in with yourself—eating intuitively doesn’t mean you never reach levels of discomfort. It simply means you’ll have the ability to check in with yourself and make a decision from there.
Enjoy the day—Thanksgiving and Christmas account for 0.55% of the year; let yourself enjoy them.
More below. Happy Thanksgiving!
Don’t save all your calories for dinner.
Have a balanced breakfast in the morning and a substantial snack before your Thanksgiving meal. Going into a large lunch or dinner with excess hunger is not the way to success. Instead, feed yourself as you would any other day of the year—eat within an hour of waking and again every 3 to 4 hours. This will allow you to eat mindfully, with more control over what, when, how, and why you eat. A piece of fruit and a small handful of nuts is a great pre-thanksgiving dinner snack. Show up hungry, not starving.
Find some movement.
Holidays can be stressful. Meals can be large. If you want to feel really good after you eat, ask a friend or family member (or everyone) to take a post-meal walk! Find a moment of calm among the chaos and give yourself a chance to breathe between dinner and dessert. Plus, the movement will help with digestion and regulate your blood sugar post-meal.
Check in with yourself.
Take a moment to check in with yourself after dinner. Are you satisfied? Are you full? Are you overly full? Whichever it is, let the information guide your next decision. Remember, eating intuitively doesn’t mean you never reach levels of discomfort. It simply means you’ll have the ability to check in with yourself and make a decision from there.
If you’re full or overly full and have an entire dessert, you may not feel that great afterward. It’s totally fine if you do—part of being an intuitive eater is experiencing feelings of fullness and over-eating at times. That’s completely normal. But if you check in with yourself you at least have the information you need to decide. You can then choose to eat your entire dessert or you can have a few bites and take the rest to go. Have it for breakfast or later in the day tomorrow.
Enjoy the day.
We don’t always take time to reflect and give thanks. Today is a great opportunity to cultivate gratitude for yourself and those around you. It’s also a great opportunity to enjoy food and deepen relationships with loved ones. Food is meant to be shared. It’s also meant to provide more than just fuel for our bodies—it’s tradition, culture, enjoyment, comfort, community, and so much more. Enjoy your meal. Enjoy the day.
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Discount expires 11/30/23
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in the Mediterranean diet and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.