Thanksgiving is a great time to connect with family, reflect on gratitude, and enjoy delicious food.
However, for many, it can also be a day of overeating that leaves them feeling too full and sluggish.
The good news is you can enjoy your favorite dishes and stick to your health goals with one simple strategy.
It’s called the one-plate rule, and it helps you enjoy your meal without overdoing it.
Step 1: Build a Balanced Plate
Picture your plate as a pie chart with three sections. This method helps you enjoy a variety of foods while keeping your portions under control.
Protein: Fill one-quarter of your plate with turkey, ham, or your favorite main dish. Keep the portion about the size of your palm. If you like gravy, add just a small drizzle.
Carbs: Use another quarter of your plate for stuffing, mashed potatoes, or a roll. Choose one or two items you love, and keep the portions about the size of your fist.
Vegetables: Fill the rest of your plate with vegetables. Options like green beans, roasted carrots, or a fresh salad are great. They give you plenty of nutrients without too many calories. Try to go easy on dressings or sauces.
By balancing your plate, you can enjoy all your favorite foods without feeling overstuffed.
Step 2: Eat Until You’re Satisfied
It’s easy to eat until you feel stuffed, especially on Thanksgiving. Instead, try stopping when you are about 80 percent full. This means:
- You are no longer hungry but not completely full.
- You could eat more, but you don’t need to.
- If you wait a few minutes, the hunger will fade.
To do this, slow down and enjoy your food. Chew well and take small bites. Eating more slowly makes it easier to recognize when you are satisfied.
Step 3: Enjoy Dessert
Thanksgiving is not complete without dessert, and you shouldn’t feel like you have to skip it. Pick one dessert you truly love, like pumpkin pie or pecan pie. Take a small slice or one serving, and eat it slowly. By enjoying every bite, you can have dessert without feeling like you overdid it.
Step 4: Stick to One Plate
The one-plate rule is simple but effective. Fill your plate with a mix of protein, carbs, and vegetables, and skip going back for seconds. This keeps you from eating out of habit or boredom. Remember, there will be plenty of leftovers to enjoy the next day.
Step 5: Simple Tips to Stay on Track
Drink Water: Stay hydrated throughout the day. This helps prevent mistaking thirst for hunger.
Don’t Skip Meals: Eat breakfast and lunch as usual. Showing up to dinner too hungry makes it harder to stick to your plan.
Stay Active: Take a walk after dinner or play with the kids. Moving around helps with digestion and keeps you feeling good.
Focus on Gratitude: Spend time thinking about what you’re thankful for. This can help shift your focus away from food and onto what matters most.
Make This Thanksgiving Enjoyable and Healthy
By following the one-plate rule, eating slowly, and stopping when you feel satisfied, you can enjoy the day without guilt. Focus on gratitude and connection, and you will end the day feeling great.