My Thanksgiving Cheat Sheet: Stay Healthy & Satisfied

By Dr. Scott Olson, ND Posted November 27, 2024

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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

8. 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!

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.

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