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Eating Tips For A Healthful Thanksgiving

Updated: Nov 26, 2023

The holiday season can be challenging for folks trying to maintain a healthy lifestyle. Before Thanksgiving even arrives, some individuals start experiencing weight gain, but it's during this holiday that most people tend to blow their diet and begin putting on extra pounds.With family get-togethers and big yummy meals, it's easy to give in to the urge to overeat.

Here are some practical tips to help you avoid weight gain while still having a good time during the festivities:


Start the morning of the big meal with a fast to shrink your stomach and promote a feeling of fullness. If you cannot fast, limit your breakfast to high fiber fruits or vegetables.

  • Drink 20-30 ounces of water, this will aid in appetite control.

  • Drink a tablespoon of apple cider vinegar (in water) on an empty stomach. Additionally you can have 1-2 tablespoons just before your big meal (i.e. in your salad). Studies suggest it slows glucose uptake and improves insulin sensitivity, which helps prevent weight gain by stabilizing blood sugar levels, and reducing fat storage.

Meal Time: Eat Three plates:

  1. Choose a protein-rich first plate, such as turkey or vegan-seitan, to satisfy your appetite.

  2. Follow with a second plate containing vegetables and starchy carbohydrates (you won't need much).

  3. Third plate: If dessert is on the menu, eat moderately and listen to your body—don't force yourself to eat it.

Eating in this order ensures all the nutrients are ingested first, making your brain tell you that it's too full to continue.

Post-Meal Activity:

  • Instead of lounging after the meal, take a walk to kickstart the calorie-burning process.

The Day After:

  • Resume a healthy eating and exercise routine to counteract any Thanksgiving overeating.

  • Resist the urge to give in to cravings. Allow your body time to recover from the holiday feasting.

By implementing these simple yet effective strategies, you can make it through Thanksgiving and other holiday meals without compromising your health. Moderation and mindful choices are the keys to enjoying the festivities.

Happy Thanksgiving! If you have any questions or want support during this season, feel free to reach out.

To learn more about how eating certain foods can promote your health and performance, get my book, The Short Fight, on Amazon at     

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Until next time, stay healthy!


Lawrence Castanon

Author, "The Short Fight"


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