My Thanksgiving Cheat Sheet: Stay Healthy & Satisfied

Thanksgiving is nearly here, and while it’s a time to gather with loved ones and enjoy delicious food, we all know the feeling that often follows—a little too much of everything.

From blood sugar spikes and bloating to the dreaded holiday weight gain, it’s easy to feel a bit overwhelmed by all the indulgent options.

But there’s good news…

You CAN enjoy Thanksgiving without overdoing it. Follow my Thanksgiving Cheat Sheet to keep your energy high, digestion on track, and to avoid feeling like you need to unbutton your pants at the dinner table.

  1. Beat the Buffet: Prioritize Protein

Thanksgiving tables can feel a lot like buffets—with tempting foods at every turn. To avoid overloading on carbs, start by filling your plate with protein and fiber-rich options.

Go for the turkey first (skin included!), and skip or limit the carb-heavy stuffing and mashed potatoes. Protein will help keep you full, stabilize blood sugar, and give you more control over your portions.

  1. The No-Touching Rule: Easy Portion Control

This might bring back memories of being a picky eater, but trust me, this little rule is a game-changer. Load up your plate without letting foods touch each other. This keeps portions naturally smaller and gives you a taste of everything without overloading.

  1. Pick the “LOVE” Dishes Only

Thanksgiving is filled with once-a-year favorites and a few dishes you could probably live without. Before you load up, take a moment to decide which foods you truly love.

Skip the everyday items and focus on the holiday dishes that make you happiest. This lets you enjoy the best parts of the meal without unnecessary calories.

  1. Pass on the “No Thanks Thanksgiving Foods”

There are a few holiday dishes that do more harm than good. Here’s my short list of items to avoid and healthier alternatives:

  • Canned Cranberry Sauce: Often loaded with high-fructose corn syrup, this Thanksgiving staple can skyrocket your blood sugar. Instead, make a fresh cranberry relish using whole cranberries, an orange, and a natural sweetener like stevia.
  • Sweet Potato Casserole: As delicious as marshmallows and brown sugar are, this dish is practically a dessert disguised as a side. Go for mashed or roasted sweet potatoes instead. You’ll still get that natural sweetness without the sugar overload.
  • Green Bean Casserole: Canned soups and fried onions turn healthy green beans into a junk food side. Swap it for fresh green beans with slivered almonds, or try roasted Brussels sprouts with pecans for a festive alternative.
  • Pecan Pie: This dessert is packed with sugar, corn syrup, and refined flour—clocking in at over 500 calories per slice. Pumpkin pie is a better choice, especially if you make a lower-sugar version.
  1. Watch Out for Thanksgiving Myths

Every Thanksgiving, someone at the table mentions “tryptophan” in the turkey as the reason they feel sleepy.

While turkey does contain this amino acid, the real culprit behind the post-dinner slump is overeating—especially carb-heavy foods. Stick with moderate portions and make protein the star to avoid that sluggish feeling.

  1. Choose Healthier Sides and Desserts

You don’t have to avoid all the sides and desserts to stay healthy. Instead, pick or make better versions of your favorites. Here are some simple swaps:

  • Homemade Cranberry Relish: Blend fresh cranberries, a whole orange (peel included), and a bit of pineapple juice for a refreshing, low-sugar alternative to the canned version.
  • Mashed Sweet Potatoes: Skip the sugary toppings, and keep it simple. A little butter or cream and some chopped pecans can add flavor without the sugar crash.
  • Low-Sugar Pumpkin Pie: Pumpkin is packed with fiber and essential vitamins. Find a recipe that cuts the sugar, and you’ve got a tasty dessert with fewer calories than the classic pecan pie.
  1. Share the Leftovers

If you’re hosting, let guests take home the extra side dishes and desserts! Keep the protein-rich options like turkey for yourself, but say goodbye to the stuffing, cranberry sauce, and pies.

Not only does this help prevent overindulgence the next day, but it also keeps your fridge temptation-free.

  1. Don’t Forget to Hydrate!

Staying hydrated helps you feel full, aids digestion, and can reduce bloating. Try to drink a glass of water before and during your meal to avoid mistaking thirst for hunger.

Bonus Tip: Take a Post-Meal Stroll

After dinner, instead of heading straight for the couch, try going for a walk. A post-meal stroll can aid digestion, help regulate blood sugar, and prevent that heavy, sluggish feeling.

Even a short walk around the neighborhood will make a difference.

With these Thanksgiving survival tips, you can enjoy the holiday without feeling like you’ve overindulged. So go ahead, savor the meal, and focus on what Thanksgiving is truly about—gratitude, good company, and the joy of being together.

P.S. Wishing you a healthy, happy Thanksgiving tomorrow—from my family to yours! Enjoy the holiday and keep these tips in mind for a Thanksgiving that feels great!

Dr. Scott Olson, ND

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

View More Free Articles

Mailbag: Science-Backed Strategies Target Belly Fat

“What is an effective strategy for gradually eliminating (white) belly fat?” —Slimming Down Hi Slimming, White fat is the most common fat in the body, and its primary purpose is to store energy. But belly fat isn’t just about appearances. Having too much of it is associated with health issues like diabetes, heart disease, and...

Read This

Just 35 Minutes Could SAVE Your Brain

For years, I’ve told you exercise is non-negotiable for healthy aging. As you age you must move more to protect your body and brain. Now, groundbreaking new research confirms what I’ve been saying all along. Exercise can slash your dementia risk—but with a surprising twist that eliminates your last excuse for not moving more. Dementia...

Read This

The One Supplement I'll Never Stop Taking

Omega-3s are one of the few supplements I’ve continued to take ever since I graduated from medical school. And now, exciting new research confirms what I’ve suspected all along… This remarkable fatty acid doesn’t only support heart and brain health—it could, quite literally, slow down the aging process itself. Omega-3s are polyunsaturated fats your body...

Read This

Your Morning Tea Pulls DOUBLE DUTY as a Heavy Metal Detox

You don’t need another reason to drink tea, do you? You already know tea helps with everything from boosting heart health and metabolism to reducing stress. It’s packed with antioxidants, calms inflammation, and gives you a gentler caffeine boost than coffee. But now researchers have discovered yet another benefit of your daily drink—and this one...

Read This

Fiery Spice Cools Painful IBD Inflammation

Inflammatory bowel disease (IBD) involves chronic inflammation of the digestive tract that causes abdominal pain, diarrhea, and fatigue. The two most common forms of IBD are Crohn’s and ulcerative colitis. Crohn’s can cause inflammation anywhere in the gastrointestinal tract from the mouth to the anus. Ulcerative colitis causes inflammation and ulceration in the large intestine...

Read This

Ditch the Coffee Dehydration Myth and Enjoy Java Again

I can’t imagine starting my day without a delicious steaming cup of hot coffee. If you’re also a coffee fan, I bet you’ve been treated to well-meaning warnings by the non-Java drinkers… “Coffee is so dehydrating!” “It’s basically stealing water from your body!” “You need to drink extra water to make up for it!” Even...

Read This

Research Reveals Loneliness is “Poisoning” Your Blood

We humans are social creatures. We thrive on connection, communication, and shared experiences—which help shape our identities and foster a sense of belonging. Yet, loneliness and social isolation are alarmingly common in an increasingly digital and fast-paced world. The World Health Organization (WHO) says about 25 percent of older people experience social isolation. But new...

Read This

Mailbag: Ease Invisible Pain and Fatigue NATURALLY

“Why isn’t there more research on fibromyalgia and chronic fatigue syndrome? It’s mainly a woman’s condition and too many health professionals tell us “It’s all in your head,” or words to that effect.”   —Fatigued and Fuming Hi Fuming, Your frustration over the lack of research and dismissive attitudes when it comes to fibromyalgia and...

Read This

Junk Food DOUBLES Risk of Embarrassing Leaks

Ladies, if you need another reason to think twice before hitting the drive-thru, I have one for you. A new study found that a fast-food habit can contribute to a problem most women would rather not talk about—urinary incontinence. That’s right, those embarrassing “oops” moments when you laugh, cough, or exercise could be directly linked...

Read This

Common Fungus Beats the Flu at Its Own Game

Big Pharma pushes annual flu shots like your life depends on it. What’s more, they insist expensive antivirals are your only defense against influenza. But Mother Nature is hiding a more effective solution right under our noses—or rather, under forest floors and in grocery store produce sections. There’s growing evidence that the humble mushroom is...

Read This