Thanksgiving is a time for gratitude, family gatherings, and indulgent feasts. While the traditional spread often includes hearty, calorie-laden dishes, it’s possible to navigate the holiday dinner table with both enjoyment and mindful eating in mind. In this blog, we present TNT’s Thanksgiving Survival Guide, providing you with tips and strategies for making smart food choices during this festive season.

Plan Ahead for Success

  • Start with a Healthy Breakfast: Don’t skip breakfast on Thanksgiving Day. A balanced morning meal can help curb your appetite and prevent overeating later in the day.
  • Hydrate: Drink plenty of water throughout the day to stay hydrated. Sometimes, our bodies confuse thirst with hunger, leading to unnecessary snacking.
  • Prioritize Protein: When building your plate, begin with a serving of lean protein. Turkey is an excellent source of protein and a smart choice. It helps you feel full and satisfied.
  • Mindful Portions: Keep portion control in mind. Use a smaller plate, and try to fill it with smaller portions to avoid overeating.

Healthy Thanksgiving Swaps

  • Roasted Vegetables: Opt for roasted vegetables, such as Brussels sprouts or green beans, instead of heavy, cream-laden sides like mashed potatoes.
  • Whole Grains: Choose whole grain options when available. Whole grain rolls or stuffing offer more fiber and nutrients than their refined counterparts.
  • Cranberry Sauce: Go for homemade cranberry sauce with less sugar or use naturally sweetened versions to reduce your sugar intake.
  • Healthy Substitutions: Swap ingredients in recipes to make them healthier. For example, use Greek yogurt in place of sour cream or mayonnaise in dips and dressings.

Mindful Eating Practices

  • Savor Each Bite: Take your time to enjoy the flavors of your meal. Savor each bite and engage all your senses while eating.
  • Put the Fork Down: Set your fork down between bites to slow down your eating pace. This can help you recognize when you’re full.
  • Stay Present: Engage in conversation and focus on the people around you. Socializing can prevent mindless eating.

Dessert Deliberations

  • Choose Wisely: If you have a sweet tooth, opt for lighter dessert options like fruit salad, a small slice of pumpkin pie, or a fruit-based dessert.
  • Share the Sweets: Split dessert portions with a friend or family member to satisfy your cravings without overindulging.
  • Mindful Indulgence: If you decide to enjoy a slice of pie, do so mindfully. Savor each bite, and be aware of your body’s signals of fullness.

Post-Feast Activity

  • Physical Activity: After the meal, encourage your family to take a leisurely walk. It aids digestion and can be a pleasant bonding activity.
  • Stay Hydrated: Continue to drink water to help your body process the meal.


TNT’s Thanksgiving Survival Guide is your secret weapon for enjoying the holiday season without overindulging. By planning ahead, making healthy swaps, practicing mindful eating, and staying active, you can savor the delicious flavors of Thanksgiving while making smart choices at the dinner table.

Remember, Thanksgiving is a time to celebrate and connect with loved ones. Your food choices should support your well-being and enjoyment of the holiday. By following these guidelines, you can create a healthy and balanced Thanksgiving tradition that leaves you feeling grateful and satisfied. Happy Thanksgiving!