Thanksgiving is one of those days we look forward to all year—favorite foods, family traditions and a chance to slow down and reconnect. But it can also be a day when healthy habits take a back seat. With a little planning, though, you can enjoy everything you love about the holiday and feel good afterward. Here are a few simple ways to set yourself up for success.
Tips for a More Balanced Thanksgiving
Eat a light, balanced breakfast.
Skipping breakfast might seem like a smart way to “save room,” but it usually backfires. When you arrive at the meal overly hungry, it becomes much easier to overeat. A small breakfast with protein and fiber can help you stay steady until the big meal. Try options like:
- Greek yogurt with berries and/or granola
- Scrambled eggs with spinach
- Oatmeal topped with nuts or Quinoa Porridge (a past recipe of the month!)
- A whole-grain English muffin with peanut butter
- Cottage cheese and fruit
Hydrate the day before and throughout the day.
Holiday meals tend to run salty, so drinking water ahead of time helps you feel better and prevents that heavy, bloated feeling. Start sipping early on Thanksgiving morning, too—thirst can disguise itself as hunger. Opt for water during the meal to help keep up with your hydration. You can always have a “fun drink” as I like to call them, during your post-meal chat.
Bring a healthier dish to share.
If you want to make sure there’s at least one balanced option on the table, bring it yourself! Our Balanced Celebrations recipe e-book has great, lighter takes (drinks, appetizers, main dishes and desserts!) that fit right in with any Thanksgiving spread.
If you end up making a recipe from this book, post it on social media and tag us or send your pictures to marketing@tops.org. We’d love to see them!
Get in a little movement.
A short morning walk, some gentle stretching or even a brief post-meal stroll can help with digestion, energy levels and stress. It doesn’t have to be a big workout—just something to get your body moving.
Make a game plan for foods that tend to trigger overeating.
Everyone has a dish that derails them (looking at you, dinner rolls). Instead of avoiding it—because that rarely works—plan ahead. For example: “I’ll enjoy one roll with my meal,” or “I’ll wait until I’m actually seated before I grab one.” It creates structure without feeling restrictive.
Set a non-food intention for the day.
Something like: “I’m going to have a chat with three people,” or “I’m going to help clean up without being asked.” It shifts the focus off food and makes the day feel bigger than the meal.
A Few More Classic Reminders (That Still Matter!)
You've probably heard all these next tips before, but they’re worth repeating because they truly make a difference. Portion control plays a huge part in staying on track during the holidays. Start small—you can always go back for more. Tune in to your hunger cues, too. Pause occasionally and check in with yourself to see whether you’re still hungry or simply eating because it’s there.
It also helps to prioritize the foods you love and only get once a year. I don’t know about you, but this is the only time of year I have green bean casserole (which, by the way, is my favorite Thanksgiving food if you were curious). So I’ll happily enjoy a little extra of that instead of something like mashed potatoes, which I could make on any random Thursday.
And most importantly, keep your focus on what truly matters: the people you’re sharing your meal with. Food is part of the celebration, but it isn’t the whole story.
Have a Wonderful Holiday
Even with the best intentions, slip-ups happen—and that’s completely okay. One meal, one day or even one weekend won’t undo all your progress. Enjoy the holiday, be kind to yourself and remember you can get right back on track the next day.
TOPS is so thankful for each and every one of our members, and we hope you have a wonderful holiday if you’re partaking.
P.S. For the holiday after the holiday, our Black Friday and Cyber Monday sale kicks off at 12 AM Friday. Enjoy a free gift with any $50+ purchase—no code required. Spend $75+ and use code BLACKFRIDAY to get both a free gift and free shipping. We’ll also have select items on sale, so don’t miss it!
Lexi Wojcik-Kretchmer is the TOPS Communications Specialist and Writer/Editor for TOPS News. When she’s not working at TOPS, you can probably find her at the gym, listening to audiobooks on the treadmill, finding good-tasting ways to get her protein in or curled up in the evening with a good book and her cats, Chimi and Little Man, by her side.
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