Let me start by saying, I love Thanksgiving. I crave the sounds of a full house of family, the smells of the lovely side dishes I typically only take the time to make this time of year, and the warmth that radiates from the whole day. Turkey, stuffing, sweet potatoes, mashed potatoes, pumpkin pie: these foods are Thanksgiving. This is one day into which food is completely and inextricably woven. As a registered dietitian, I will not allow “nutrition” to change that.
This article is written by Nicole Keever
For more on this topic, check out the full Celebrate Thanksgiving collection
Appreciate and Respect the Food
Food plays many roles in our culture. It can help us celebrate, mourn, comfort, fuel, and soothe. All of these functions can be part of a completely healthy and well-rounded relationship with food. My goal is to help my clients, as well as my family and friends (that’s you!) engage with food in a way that creates a balance of both nourishment and pleasure.
As you enter this holiday season, please reject the pressure to “lighten up” your Grandmother’s sweet potato casserole. If just seeing her handwritten index card recipe brings warmth to your heart and a tear to your eye, the recipe is worth far more than a nutrition label. It’s about allowing food to nourish your soul as well as your body. Enjoy it. Be present with the food. Taste each bite. Allow the smell, texture, and taste to flood your senses and bask in that moment. It’s delicious, in all meanings of the word.
Thanksgiving Meal Tips
In preparation for this lovely day of food, consider the following food tips to promote mindfulness in food exposures:
Limit unnecessary distractions.
Some distractions at a holiday are unavoidable. You will likely encounter more people at your table as well as lots of (potentially stressful) conversations going on at the same time. These aren’t the distractions we can control. You can, however, not add to this slightly chaotic environment by turning off the television- at least while you’re eating.
My children probably tire of hearing me say, “You cannot hear your belly when you’re watching and listening to a screen.” Like most things we say repeatedly as Moms, this is completely true and seems to require constant reminding. Sometimes we have to remind ourselves, too.
Engage with food with all 5 senses.
This is one of my favorite mindful eating techniques. It is all about pursuing pleasure with food! Let’s say that again- it’s all about pursuing pleasure. Enjoying food is a great thing. It’s supposed to be a positive experience. When we think about how our food looks, smells, feels, tastes, and even sounds, we engage with it more fully than we possibly could when eating quickly or without focus. Thanksgiving is an ideal time to experiment with eating with your senses. The tastes, textures, and smells tend to be rich and memory laden. When you make your Thanksgiving plate, observe the colors and shapes of the food. Is there an appealing golden brown on the turkey? Delicious smells abound- baking bread, roasting turkey, cinnamon, nutmeg and allspice permeate the air. Focus on the variety of textures present in your meal: chewy, soft, smooth, creamy, or coarse, to name a few.
Eat the real thing.
Make the real recipe. Eat the real food. Don’t come up with round about ways to make it taste “almost as good” as the way your Grandmother made it. Life is too short. The only exception to this is, of course, if you or a family member have a food allergy.
Embrace moderation, instead of all or nothing.
Many of my clients struggle with the idea that you will only have a favorite food one day a year. This doesn’t have to be the case. Although there are dishes we associate with particular holidays, there’s no reason we cannot enjoy them for the season in general. That can be accomplished by having leftovers or even by making the recipe again another day. If you know you’ll be able to have access to this food again when you want it, you are less likely to overeat and end up uncomfortably full. If we make our goal to pursue pleasure with food, we don’t want to tarnish the food experience with a too full belly.
I wish you and your family health and happiness in this holiday season! May your home be filled with delicious smells, memory laden flavors, and warm conversation with those you love.
For more on this topic, check out the full Celebrate Thanksgiving collection
Featured Contributor: Nicole Keever, MS RD LDN
Nicole Keever is a Registered Dietitian who specializes in helping clients of all ages establish a healthy relationship with food at Mid Atlantic Nutrition Specialists. Nicole lives with her husband & 3 young children.
- Website: MidAtlanticNutrition.com
- Facebook: @MidAtlanticNutritionSpecialists
