Written by: Nicole Pazdziorko, RDN, LDN Food City® Registered Dietitian

Thanksgiving tables are meant to be full of flavor, connection and time-honored traditions. Whether you are hosting a large gathering of family and friends this year or bringing a dish to share, there is plenty of room to fit in both decadent family recipes and nourishing dishes that bring more balance to your holiday spread.

Start the Day on the Right Foot

It can be tempting to skip meals to “save room” for the big feast in the afternoon, but meal skipping can backfire and lead to overeating later. To start the day right, fuel your morning with a balanced breakfast featuring protein, fruit or vegetables and whole grains to help manage hunger and encourage mindful eating. 

Shop these easy breakfast picks:

- Mush Blueberry Overnight Oats

- Oikos Pro Vanilla Yogurt

- Shortcuts Exotic Fruit Bowl

- Veggies Made Great Spinach Egg White Frittata

Fill Your Plate with a Cornucopia of Color

Featuring plenty of produce is a great way to celebrate the harvest and infuse color, flavor and texture into the menu. Eating a rainbow of fruits and vegetables ensures a spectrum of phytonutrients, vitamins and minerals. Aim to prioritize produce first on your plate and feature a variety of seasonal picks like Brussels sprouts, winter squash, pumpkin, kale, beets, pomegranate, and sweet potatoes.

For an easy side, try balsamic roasted brussels sprouts. Brussels sprouts are part of the cabbage family and have a rich nutrition profile. For an added pop of color and crunch, try topping the dish with pomegranate arils and pecans.

Incorporate Movement into the Day

Even modest amounts of exercise can benefit digestion, mood and blood sugar management, especially after a larger meal. Aim to balance relaxation with activity on holidays by starting a new tradition of incorporating movement. Whether participating in a local turkey trot, playing a backyard game of football or taking a brisk walk after dinner, invite friends and family to join in on the fun.

Slow Down and Savor

Remember that all foods can fit into a healthy eating plan. Instead of falling into an all or nothing mindset during the holiday, aim to prioritize nutrient rich foods first and give yourself permission to fully enjoy all foods in moderation. Slowing down when eating allows you to savor your favorite dishes, while making it easier to practice portion control and balance. Aim to engage all senses when eating and avoid passive distractions, like watching television or using the phone at the table.