posted on November 21, 2025
Thanksgiving dinner can be challenging for many people, myself included. Thoughts about food, body image, or “staying on track” can feel overwhelming this time of year. You might notice worries creeping in like, “How will I work this off?” or “What if this ruins my progress?” and then feel tempted to restrict or avoid certain foods.
If this is you, you’re not alone.
A healthy relationship with food doesn’t mean avoiding holiday favorites, it means being able to enjoy special meals and care for your body at the same time. It’s about honoring hunger, making balanced choices, and giving yourself permission to enjoy the day without guilt.
Today, I want to share a supportive approach to navigating Thanksgiving in a way that protects both your mental wellbeing and your long-term goals.
1. Be Present
Thanksgiving is about connection, sharing time, stories, and gratitude with people you care about. Not everyone has the privilege of gathering around a table with loved ones. Try not to let food-related stress take away from meaningful moments.
2. Build a Balanced Plate
As someone who prioritizes fueling well, tracking macros, and training consistently, here’s an approach that helps me feel grounded and supported:
Prioritize Protein.
I usually start by adding a larger portion of turkey or another protein option. Protein supports fullness, steadier energy, and helps reduce the urge to overeat out of stress or emotion. It also plays a role in muscle repair, hormone health, and overall physical function.
Once I’ve added protein, I choose the sides I genuinely enjoy, including the roll. I don’t restrict myself on Thanksgiving. Eating protein first helps me slow down, stay present, and enjoy the rest of the meal without feeling overwhelmed.
3. Release The Pressure
This balanced mindset took time to build. For years, I restricted myself, felt guilty, and spent more time thinking about food than connecting with the people around me.
You deserve better than that.
You deserve peace at the table.
By allowing yourself a balanced plate, you’re more likely to enjoy dessert without feeling out of control, and more likely to finish the meal feeling satisfied instead of stressed.
4. The Next Day
Many people feel pressure to “compensate” after Thanksgiving through restriction or excessive exercise. But you can’t and don’t need to “burn off” a meal. That’s not how nourishment or metabolism works.
The most supportive thing you can do is simply return to your normal routine:
• Your usual meals
• Your usual hydration
• Your usual training (if you feel ready)
• Your usual habits
No punishment. No extremes. No earning or undoing food.
5. Give Yourself Grace
Your body works incredibly hard for you every day. It deserves nourishment, enjoyment, and appreciation, not guilt.
I hope you can enjoy your Thanksgiving, your food, your people, and your presence. And if the day feels heavy or complicated, remember you can still be grateful for the one constant that has carried you through every challenge: your body.
-Ashley
If you’re struggling with food, exercise thoughts, or body image, here are supportive resources:
National Eating Disorders Association (NEDA)
Helpline for call, text, and chat support:
https://www.nationaleatingdisorders.org/help-support/contact-helpline
Crisis Text Line
Text HOME to 741741 for immediate support.
NAMI HelpLine (National Alliance on Mental Illness)
Call 1-800-950-NAMI (6264) or text “HelpLine” to 62640
If you ever feel in danger or need urgent help, please contact local emergency services or 988 (U.S. Suicide & Crisis Lifeline).
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