Thanksgiving is right around the corner and for many people, the word alone brings visions of overeating and the dreaded post-dinner “food coma.” The good news? It doesn’t have to be that way. With a little know-how and a few smart swaps, you can enjoy your favorite holiday flavors and feel good afterward without sacrificing satisfaction.

Here are some simple, realistic tips to help you enjoy Thanksgiving dinner while saving hundreds (or even thousands) of calories.

Don’t Skip Breakfast

It may be tempting to “save up” calories for the big meal, but skipping breakfast almost always backfires. Research consistently shows that eating breakfast supports appetite control and steady energy levels throughout the day. Starting with a balanced breakfast that includes protein and fiber can help reduce overeating later.

Use the Plate Method

A simple way to keep portions balanced is to follow the Plate Method, a strategy recommended by nutrition experts:

• ½ your plate: Non-starchy vegetables and fruit, plus a whole wheat roll

• ¼ your plate: Lean protein like turkey

• ¼ your plate: Starchy sides such as roasted potatoes or sweet potatoes

The more colorful your plate, the better. Filling up on vegetables helps you feel satisfied without excessive calories or post-meal sluggishness.

Stay Hydrated

Thirst is often mistaken for hunger. Drinking water throughout the day and during your meal can help prevent overeating and support digestion.

Move a Little After the Meal

A short walk or light activity after eating can help digestion and support blood sugar balance. If you indulge more than planned, let go of the guilt—one meal doesn’t define your health. Focus on movement, connection, and enjoying the holiday.

Choose Turkey Breast Over Dark Meat

Dark meat and gravy can quickly add extra fat and sodium. Opting for turkey breast instead of dark meat is an easy way to cut calories—dark meat contains nearly twice the fat of white meat.

Skip the Canned Cranberry Sauce

Canned cranberry sauce is often loaded with added sugar and high-fructose corn syrup. A homemade version with fresh cranberries, citrus zest, and nuts is lower in sugar and far more flavorful.

Choose Roasted Potatoes Instead of Stuffing

Traditional stuffing is refined bread soaked in butter or turkey fat—especially when cooked inside the bird. Nutrition labels don’t reflect the additional fat absorbed during cooking. Oven-roasted potatoes or sweet potatoes seasoned with herbs like sage or rosemary provide similar flavor with fewer calories.

Swap Mashed Potatoes for Baked Sweet Potato Wedges

Sweet potatoes are naturally sweet and packed with vitamins A and C. Baking wedges instead of mashing them with butter and cream significantly reduces fat and calories.

Pick Pumpkin Pie Over Pecan Pie

Dessert is part of Thanksgiving, but some choices are far more indulgent than others. Pecan pie is extremely high in calories due to added sugar, corn syrup, and fat—one slice can approach 1,000 calories. Pumpkin pie is lower in calories and provides nutrients like vitamin A, potassium, and iron.

A Final Thought

According to the Calorie Control Council, the average American consumes about 4,500 calories and 229 grams of fat on Thanksgiving Day.

Thanksgiving is about gratitude, connection, and enjoyment—not restriction or regret. With a few mindful choices, you can savor the holiday meal and still feel your best.