Ashleigh Dixon wakes up on Thanksgiving morning with the mindset of a marathoner. At noon, she’ll tackle turkey, mashed potatoes, green bean casserole, deviled eggs and pumpkin pie at a feast for more than 40 relatives on her mom’s side.
Then, around 5 p.m., Dixon will count on a second wind to propel her through smoked ham, brisket, collard greens, mac and cheese, and peach cobbler at another meal for about 20 relatives on her dad’s side.
It’s a lot to ask of Dixon’s 5-foot-1, 112-pound body and her usually health-conscious lifestyle. That’s why a game plan, endurance and pacing are key.
“I remember the feeling of eating too much and thinking, ‘This has to be controlled somehow,'” says Dixon, a 26-year-old public relations professional in the District of Columbia whose parents live in Parsons, Kansas, and have been separated since she was in elementary school. Now, Dixon says, “I’m very strategic in that I make sure I keep my portions small and also get my favorites at each place.”
Well-played.
“When you’re taking a look at a progressive day of eating, you’re going to have to pick your battles … in order to make good choices,” says Molly Gee, a registered dietitian at Baylor College of Medicine. For instance, you could approach the first meal as the main course and the second as dessert, or you could take small tastes of your favorite dishes at both meals.
What not do to? Face the day ahead with dread. “[Thanksgiving] is a time of celebration, and we never want to make food the enemy because it’s not,” Gee says. Here’s how she and other nutrition experts suggest managing your diet — and minding your manners — if your Thanksgiving involves more than one feast.
1. Fuel up.
A marathoner wouldn’t run on empty; neither should you. “If you arrive at your first eating event ravenous, then all laid plans go out the window,” Gee says. “[Breakfast] is perhaps the only meal you can really control.” You can save room by eating a lighter morning meal than usual — say low-fat yogurt with granola or steel cut oats with slices of fresh fruit, suggests Michele Rager, a registered dietitian and president of the Pennsylvania Academy of Nutrition and Dietetics.
2. Stress less.
If family dynamics threaten to make Thanksgiving stressful, find ways to cope that don’t involve food, says Susan Albers, a clinical psychologist at the Cleveland Clinic who specializes in mindful eating. For example, drinking a cup of cinnamon tea before or between feasts can help regulate blood sugar and reduce cravings. “Calm without calories,” she says.
You can also de-stress by exercising or volunteering in the morning, or by simply playing enjoyable music on the way to each feast, suggests Felicia Stoler, a registered dietitian and exercise physiologist in Red Bank, New Jersey. Just don’t waste your energy worrying about the relatives or situations that make you anxious. “Maybe people will surprise you, and it won’t be quite as bad as you anticipate,” Stoler says.
3. Take a tour.
A 2013 study in the journal PLoS One found that more than 75 percent of diners choose the first food on a buffet line, and the first three foods people see cover two-thirds of their plates. When unhealthy grub is offered first, people take about 30 percent more food total than when the healthy options are up front, the study found. That’s why it’s important to survey the food scene before loading your plate, just as a runner takes a good look at the course pre-race. “A very important way to navigate these buffets is to take a tour,” Albers says. That way, you can avoid the temptation to front-load with biscuits and skip to the green beans that may be waiting at the end.
4. Be a food snob.
Dixon can’t miss her great aunt’s turkey, her mom’s pumpkin pie, her uncle’s brisket or granny’s famous mac and cheese. So she plans accordingly — saving those specific foods for the relatives who specialize in cooking them. “I make sure I get the homemade stuff I only get that time of the year,” Dixon says.
Gee endorses the same strategy, advising people to be food critics who choose their calories wisely. “Do not put anything on your plate that you’re not going to eat,” she says.
5. Say ‘no’ like a pro.
Being picky about what you eat inevitably means turning down some dishes. Recite doing so graciously before embarking on your day, Albers recommends. “When we have not practiced a calm and confident ‘no,’ people can push right past us and talk us into eating things we wouldn’t normally eat,” she says.
It’s also important that your actions match your words. Too often, Albers says, “your mouth says ‘no’ and your eyes and your head are saying ‘yes.'” Instead, angle away from the food table, or even sit or stand on the side of the room farthest from the temptations, she suggests.
All the while, remember the spirit of the holiday and “be gracious,” Gee says. Thank the hosts and compliment their cooking, say “please” and “thank you” (or “no, thank you”), and don’t refuse to eat entirely because you’ve eaten elsewhere — that will only call more attention to yourself, Gee says. “If you’re a guest in someone’s home, be very helpful and appreciative,” she says.
6. Practice portion control.
Dixon and her twin brother have mastered the double Thanksgiving meal by splitting some side dishes and even slices of pie. “Just try a taste,” she advises others who may feel pressured into eating a family member’s famous dish. Portion control is a critical skill at any Thanksgiving meal, let alone a multi-feast extravaganza. If you’re planning to sample a lot of platters rather than splitting up the courses, “totally scale down your portions,” Stoler says.
7. Hydrate skillfully.
Although we don’t tend to categorize them as such, calories from alcohol look a lot like fat calories to your body, Stoler says. You can trim them by switching between water and alcohol at different houses, or skipping the booze altogether in favor of water or sparkling water. “Liquid calories … can really add up,” Gee says.
8. Pace yourself.
Taking a slow and steady approach to the day can help you enjoy the food more and recognize you’re full before it’s too late. What’s more, “Your hostess won’t be tempted to say, ‘Would you like seconds?'” Gee says.
To take it slow, put your fork down and smile between each bite. Also make sure to sit down while eating, Albers suggests. In fact, a 2015 study in the Journal of Health Psychology showed that women ate five times more chocolate while walking. Still can’t pump the breaks? Try eating with your fork in your non-dominant hand. “You eat 30 percent less because it helps you to be more focused,” Albers says.
9. Create a new tradition.
Before your family retires to the couch or gathers in the kitchen out of habit, suggest a new family tradition that involves some sort of physical activity, Gee suggests. “Instead of sitting down and grazing on all the snacking stuff, go out and have a walk,” she says. Every bit of movement counts — and can help prevent overstuffing before it’s time for major meal No. 2.
10. Give yourself (and your hosts) a break.
Dixon eats healthfully and exercises most days of the year, so indulging on turkey day is a pleasure — not a guilt-trip. “Thanksgiving is my favorite time of the year,” she says. Easing up on food rules is a good idea on special holidays, Stoler says. One of her once-a-year Thanksgiving Day splurges is a marshmallow-topped sweet potato casserole. “One day out of 365 days a year isn’t going to kill me,” she says. What matters most, Rager says, “is eating a balanced diet in moderation over the course of time.”
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One Day, Two Feasts: 10 Tips for Managing Your Diet When Thanksgiving Means Several Spreads originally appeared on usnews.com
