Thanksgiving is about more than the meal—it’s about slowing down, connecting, and savoring the moments that matter. With gratitude, balance, and the people you love, you can enjoy the holiday fully while still taking care of your health.
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Nearly all Americans—around 90–95%—celebrate Thanksgiving, a day known for togetherness and great food. But beneath the joy of the holiday, many people find themselves overeating, feeling stressed, or ending the day exhausted. These patterns can affect your energy, mood, and overall well-being. The good news is that healthy habits don’t have to take anything away from the holiday. In fact, they can make it even more meaningful and enjoyable.
With that in mind, small, intentional choices can make the day healthier and more enjoyable. As a neurologist who regularly counsels patients on lifestyle and brain health, here are five simple strategies I share with my patients to help them enjoy a happy, healthy Thanksgiving.
Start With A Healthy And Balanced Breakfast
Fasting all day to “save room” for the Thanksgiving feast—or for grandma’s pumpkin pie—is a common habit, and I’ll admit I used to do it myself. But skipping breakfast almost always backfires. When your blood sugar drops, you become more likely to overeat later and feel worse afterward. Starting the day with a balanced breakfast that includes protein, fiber, and healthy fats—such as eggs, yogurt, oatmeal, or fruit—helps keep your energy steady and your thinking clear. And a steady brain is a more resilient brain, especially during a long day of cooking, traveling, and family activities.
Eating a balanced breakfast also helps you show up at your best when it’s time for Thanksgiving dinner. Arriving overly hungry can make you irritable, less patient, and less able to enjoy the company around you. Starting the day nourished sets a more positive tone for the entire celebration.
Create A Well-Balanced Plate
When you finally sit down to eat, a balanced plate can enhance your meal experience without leaving you overly full. Consider using the following proportions to create a balanced plate:
- ½ your plate with vegetables (like roasted Brussels sprouts, green beans, or salad)
- ¼ with lean protein (like turkey or salmon)
- ¼ with starches (like stuffing, potatoes, or rice)
This straightforward visual method helps with portion control while still allowing you to enjoy your favorite foods. Think of it as a way to savor everything in the right amounts.
Eat Mindfully To Support Brain-Body Awareness
Remember that Thanksgiving is, at its core, a day of gratitude. While the meal is something many of us look forward to, try to let the time spent with family and friends be the true highlight. Enjoy being together, and take the opportunity to reconnect with people you haven’t seen in a while.
Thanksgiving meals are often eaten quickly, but slowing down can make a meaningful difference. Mindful eating helps you savor the flavors, recognize when you’re getting full, and understand what’s driving your appetite. It also creates space for deeper conversations and stronger connections—both of which have been shown to reduce stress and support overall well-being.
A simple strategy is to put your fork down between bites, take a breath, and check in with your hunger level halfway through your plate.
It’s also important to be mindful of any dietary restrictions you may have. If you have high blood pressure, for example, watching your salt intake on Thanksgiving is essential. When I was a resident working in the ICU on the day after Thanksgiving, I often admitted patients with heart failure who had strayed too far from their recommended diets. The same goes for conditions like high cholesterol or diabetes—keeping your personal health needs in mind will help you enjoy the holiday safely.
Research shows that hospitalizations for heart failure and other medical conditions rise in the days following major holidays. Stroke incidence and mortality also increase during holidays—for example, one study found a 1.5-fold increase in strokes among young adults on holiday weekends.
All of this reinforces why the holiday season—when routines shift, stress rises, and behaviors change—is a critical time to apply these healthy strategies.
Make Movement Part Of The Tradition
Thanksgiving often revolves around food and relaxation, but adding even a little movement into the day can make you feel more energized and help balance out a larger meal. You don’t need an intense workout to see benefits—just a small amount of physical activity can go a long way.
Research shows that as little as a two-minute walk after a meal can improve blood sugar, and a 10–20 minute walk before or after dinner can support digestion, glucose control, and mood.
I personally make a point to do the Peloton Turkey Burn ride every Thanksgiving morning—it’s a fun way to start the day and connect with a large community of people doing the same workout. Peloton also offers Turkey Burn runs and rowing classes for those who prefer different types of exercise.
Exercise doesn’t have to be intense to make a difference—after Thanksgiving dinner, even a short walk can support your brain, body, and well-being.
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After the meal, a walk with family or friends also creates bonding time away from screens and the kitchen. Making movement part of your Thanksgiving tradition can help you feel better, stay energized, and create a more memorable holiday.
Stay Balanced: Hydration, Rest, And Stress Control
With all the cooking, traveling, and socializing, it’s easy to forget the basics that help you feel your best. Dehydration, for example, can worsen fatigue, headaches, and irritability. Drinking water regularly throughout the day helps your brain function properly and keeps your energy levels more stable.
Sleep matters, too. A good night’s rest before the holiday can help you wake up refreshed and better prepared for a busy day. Adequate sleep supports clearer decision-making, steadier appetite control, and greater emotional balance. Even a short nap before festivities can help you enjoy the evening more fully.
It’s also important to recognize your own limits. If you have a medical condition or anxiety that makes large gatherings difficult, plan ahead so you don’t become overwhelmed. Give yourself permission to step away from the group if you need a quiet moment to reset.
And finally, be mindful of emotional triggers. Holiday conversations can sometimes drift into politics, which may increase stress for some people. If you know these discussions are draining, set boundaries early or gently steer conversations elsewhere. Thanksgiving is a time to connect and enjoy one another’s company—the debates can wait until Friday.
A Final Word
Thanksgiving is about more than what’s on your plate. It’s a chance to slow down, appreciate the people around you, and reflect on what matters most. Healthy habits are not about restriction—they’re about helping you feel your best so you can fully enjoy the day. Small choices can have a big impact—on your health, your energy, and the memories you create with the people you love. Consider building a new Thanksgiving ritual that supports your well-being. Your brain—and your body—will thank you.
