Thanksgiving is a time to gather with loved ones, celebrate gratitude, and indulge in delicious foods that bring comfort and tradition to the table. For many Latino and Hispanic families, the holiday extends beyond turkey and stuffing to include cherished dishes like tamales, ponche, flan, and arroz con leche, reflecting the vibrant culture and flavors of our heritage.
At Elemento Health, we believe Thanksgiving isn’t about restriction or guilt. Instead, it’s an opportunity to savor your favorite dishes mindfully and strike a balance between indulgence and nourishment. Here are some practical strategies to enjoy the holiday while honoring your health goals.
Why You Shouldn’t Skip Pre-Thanksgiving Meals
It’s tempting to skip meals to "save calories" for the big feast, but this often leads to extreme hunger, overeating, and feeling uncomfortably stuffed. Eating balanced meals or snacks before the main event helps regulate your appetite, maintain steady energy, and prevent the need to overcompensate later.
If your Thanksgiving meal is scheduled for the early afternoon, have a breakfast that includes protein, fiber, and healthy fats to keep you satisfied. If dinner is later in the evening, add a light lunch or snack to stay fueled without feeling too full.
Balanced Breakfast Ideas:
Egg Tacos: Scrambled eggs on warm corn tortillas with avocado, salsa, and queso fresco.
Molletes: High-fiber whole wheat bread topped with refried beans, melted cheese, and pico de gallo.
Avena: Creamy oatmeal made with cinnamon, vanilla, and milk, topped with fresh fruit like strawberries or bananas.
Smart Snack Options:
Guacamole with Veggie Sticks: Pair with crunchy carrots, celery, or jicama.
Boiled Eggs and Cucumber Slices: Add a sprinkle of Tajín for a flavorful twist.
Greek Yogurt with Granola and Berries: A quick, protein-packed option.
If you’re planning a later dinner, consider a high-protein lunch to stay energized without feeling too full:
Tostadas de Pollo: Topped with shredded chicken, black beans, avocado, lettuce, and salsa.
Sopa de Lentejas: Lentil soup packed with vegetables and a protein boost from shredded chicken.
Rice and Beans Bowl: Use quinoa or brown rice as the base, topped with black beans, sautéed veggies, and grilled shrimp or chicken.
Create a Balanced Thanksgiving Plate
With so many tempting dishes on the table, it can be hard to decide what to eat and how to keep your meal balanced. The MyPlate method is a simple way to enjoy all your favorites while ensuring you get a variety of nutrients.
How to Build Your Plate:
Fill Half Your Plate with VegetablesAdd colorful, non-starchy vegetables like roasted carrots, green beans, or a fresh salad. If traditional dishes don’t include veggies, consider bringing a simple option like roasted brussels sprouts with lime and Tajín.
Reserve One-Quarter for ProteinInclude turkey, roasted ham, or plant-based options like lentil patties or bean-based tamales. Prioritize protein-rich fillings in tamales, such as chicken, pork, or beans.
Use the Last Quarter for StarchesEnjoy dishes like arroz blanco, mashed potatoes, or stuffing. If you’re torn between options, take smaller portions of each so you can sample everything.
Practice Mindful Eating
Mindful eating helps you slow down, savor your food, and prevent overeating. It’s not about restriction but about fully enjoying the meal and being in tune with your body’s needs.
Tips for Mindful Eating:
Take smaller bites and chew thoroughly, paying attention to the flavors and textures.
Put your fork down between bites to pace yourself and engage in conversation.
Check in with your hunger and fullness cues using a 1–10 scale. Aim to stop eating when you feel satisfied (around a 6–7), not overly full.
Hydrate and Be Mindful with Alcohol
Stay hydrated throughout the day to support digestion and overall well-being. If you’re drinking alcohol, balance it with water to pace yourself and prevent dehydration.
Start with water first: Aim to drink half your body weight in ounces of water throughout the day to stay properly hydrated. For example, if you weigh 150 pounds, aim for 75 ounces of water.
Alternate between alcohol and water: For every alcoholic drink, follow it with a glass of water. This not only helps you pace yourself but also keeps you hydrated and reduces the risk of overindulging.
Set a limit in advance: If you plan on drinking alcohol, think ahead about how many drinks you’ll have and stick to it. For example, decide on 1-2 drinks for the evening and enjoy them slowly.
Don’t Skip Dessert—Enjoy It Mindfully
Desserts like flan, pumpkin pie, and arroz con leche are part of what makes Thanksgiving so special, and there’s no need to skip them! The key is to enjoy them mindfully. If you’re torn between two desserts, try a smaller portion of each. Splitting desserts allows you to enjoy the variety without overindulging. Add fresh fruit to your plate for extra fiber and natural sweetness. For example, a flan topped with berries not only looks beautiful but also adds a nutritious twist. This simple addition can elevate your dessert while giving it a nutritious twist.
The Bottom Line
Thanksgiving is about celebrating traditions, savoring delicious food, and creating lasting memories with loved ones. By practicing mindfulness, balancing your plate, and enjoying your favorite dishes guilt-free, you can fully embrace the holiday while honoring your health.
From all of us at Elemento Health, we wish you a joyful Thanksgiving filled with love, connection, and delicious flavors!
Need personalized support for navigating the holidays? Schedule a consultation with us to create a plan tailored to your goals!
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