A Trainer’s Holiday Eating Tips for Parties, Thanksgiving, and Leftovers
I’m all for a slice of your favorite pie on Thanksgiving. What I’d watch is the stuff you barely remember eating. The handful of candied nuts every time you walk through the kitchen. The bites you sneak while you’re making three different recipes. The appetizers you keep grabbing just because you’re standing next to them.
That’s where the holidays really add up. So if you want to maintain your weight (or just feel good heading into January), here are my go-to holiday eating tips.
At the holiday party
Don’t show up starving. Eat your usual meals during the day so you can walk in, see what looks good, and make a plate without feeling like you need to eat everything in sight. If it’s an appetizers-only party, have your regular dinner first. If dinner won’t be served until later, save part of your lunch for a snack before you go.
Make an appetizer plate. Take a lap around the table first. Start with some protein, like shrimp cocktail or chicken skewers, add a few things that look really good, then walk away from the table. It’s surprisingly easy to eat your way through a conversation when you’re standing next to the baked brie.
Have a drink plan. Decide what and how much you want to drink before you go. Look for drinks with less added sugar, like a vodka soda with a squeeze of lime. Want a glass of Prosecco for the toast? Go for it! (Look for “Brut” on the label. It’s actually drier than “Extra Dry.”) For an alcohol-free option, try sparkling water with lime and a few crushed cranberries. And have a glass of water between drinks.
On Thanksgiving Day
Same rule as the party: don’t skip meals. Eat breakfast, and if dinner’s at six, eat lunch too. When you sit down NOT starving, it’s a lot easier to keep portions reasonable and still enjoy every dish you came for.
Make protein the star of your plate. Start with a palm-sized serving of turkey, then add fiber-rich foods like green beans, Brussels sprouts, or salad. Finish with small scoops of the starches and sweet sides you’re most excited about. Stick to one plate, enjoy it, and then decide about seconds.
Take your time. Put your fork down between bites, take a sip of water, and talk to the people at your table. Slowing down gives your body a chance to notice when you’re comfortably full. When you get there, stop. That stuffing will still be there tomorrow!
Lighten up a side or two. Toss green beans with lemon and toasted almonds, or roast Brussels sprouts until the edges get crispy. There’s plenty of room on the table for a lighter dish people actually go back for.
Take a 10- to 15-minute walk after dinner. Ask who’s coming with you. A lap around the block is plenty. It feels good after a big meal, and walking helps your muscles pull sugar out of your bloodstream, which softens the blood sugar spike after you eat.
The leftovers
Send some home with your guests. Put out take-home containers while everyone’s still there. Keep what you’re really looking forward to eating again and share the rest… pies included.
Build your leftover plate the same way. Protein first, then something with fiber, then a small scoop of the sides you still want. If you want turkey, stuffing, and green beans round two, great. If you want a change, add the turkey to a veggie soup, a salad, or a sandwich with crunchy vegetables.
Get the treats off the counter. Out of sight really does help. Put the cookies in the pantry. If you want one later, put it on a plate and actually enjoy it. You’ll be a lot less likely to grab one every time you walk by.
Don’t forget about sleep
Sleep affects your hunger hormones. Ghrelin signals hunger, and leptin signals fullness. Short sleep can push ghrelin up and leptin down, so after a late night you may notice you’re hungrier and reaching for snacks more often.
Protect your sleep on the quiet nights. Enjoy the parties that run late. On the other nights, work backward from when you have to get up and get to bed in time. The last few presents can wait until tomorrow.
Keep moving, even when the week gets busy
Put your workouts on the calendar before the week fills up. If you usually strength train twice a week, book those two times now. Only have 20 minutes? Use them. Working muscles use glucose for fuel, which helps manage blood sugar… one more reason to keep lifting during a month full of big meals.
Build movement into plans you already have. Taking the kids to see holiday lights? Park and walk the route. Family in town? Walk everyone to grab coffee. Hosting? Take a quick lap around the neighborhood while the turkey rests.
And if you overdo it…
That’s OK! One big night doesn’t have to derail your whole week. Eat your usual breakfast. Go to the workout you already planned. You can start making choices you feel good about again at the very next meal.
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