This Thanksgiving, there’s lots to be grateful for—and that includes your health. By staying mindful and making simple changes, you can help create a Thanksgiving meal that’s both tasty and packed with nutritious benefits. Best of all, there will still be plenty of room to indulge.

Whether you’re hosting, helping, or simply showing up, follow these easy tips from AltaMed to make your holiday a little healthier.

Consider How You Cook

When preparing your turkey and sides, be mindful of the seasonings and methods you use. Excessive amounts of salt, sugar, or oil will negatively impact the meal’s nutritional value. This is especially harmful for those with higher cholesterol levels, diabetes, or those who struggle with obesity. 

Instead of deep-frying, baking, broiling, or grilling is a simple way to keep your meal health-conscious. In addition, setting seasonings and sauces on the table allows people to manage their nutrition without feeling excluded from the ability to enjoy their meal. 

Avoid Processed Foods 

Thanksgiving is a time-consuming holiday that usually requires hours of cooking. While it may seem appealing to take shortcuts, a homemade spread is far better for your health than frozen or store-bought dishes. 

For example, instead of grabbing canned cranberry sauce off the shelf (which includes high fructose corn syrup and lots of sugar), try making your own version with organic fruit and low amounts of sugar. Even if you can’t make every dish from scratch, a few homemade alternatives can help make dinner a lot more nutritious. 

Eat Slowly and Savor Every Bite

Amidst all the holiday excitement, it’s easy to move fast. During mealtime, try to slow down and enjoy your food. People often fill themselves up by eating too fast, not allowing their body a chance to process the calories they’ve consumed.

Per the CDC, it typically takes “at least 20 minutes for your brain to realize you're full.” In between bites, make time to speak with loved ones and fully appreciate your meal. Also be sure to drink plenty of water as you eat.

Enjoy Some Exercise

Physical activity after eating can improve your body’s digestion. Between courses, or following dinner, try going on a walk, playing catch, or doing yoga. According to the Journal of Sports Medicine, walking for just two to five minutes after eating a meal can lower blood sugar levels. 

Exercise will also help burn calories, strengthen muscles, and boost immune system health. 

Moderate Your Meal

With so much great food to enjoy, there’s no reason to miss out on your favorite dishes. Instead, help yourself to controlled portions that won’t encourage overeating. If you’re still hungry, you can always have additional servings later. 

When you do build your plate, be sure to include whole grains, fruits, and vegetables. Lean, white meat turkey has less fat than dark meat cuts like the legs and thighs. If it’s dessert you’re looking forward to, avoid overindulging in other sugary side dishes. 

By making healthy and intentional choices during Thanksgiving, you can enjoy your holiday meal while still supporting your health goals. 

Happy, and Healthy, Holidays with AltaMed

AltaMed wishes you and your loved ones a very happy Thanksgiving. With locations close to home, it’s easy to get comprehensive care for the whole family. From essential checkups and screenings to vaccines, dentistry, senior care, and more, we’re here to help you grow healthy. Get started online or by calling (888) 499-9303.

Want help eating healthier? AltaMed dietician counseling is available to patients at no cost. Ask your doctor for a referral.