Thanksgiving is a time for family, gratitude, and, of course, delicious food! However, for those in the pre-op, post-op or maintenance phase, it can also pose a challenge. But don’t worry—there are plenty of ways to enjoy the holiday while staying on track with your health goals!
Many people try to “save up” calories for their Thanksgiving celebration by skipping meals earlier in the day. However, this can backfire, causing them to overeat appetizers or make unhealthy choices during the main meal because they are overly hungry. Our Nicholson Clinic dietitian recommends treating Thanksgiving like any other day by eating a small healthy breakfast and lunch. This approach prevents you from arriving at the Thanksgiving meal feeling famished and helps you make more mindful, healthier choices throughout the day. Here’s a few other tips things to consider from our team:
Embrace Healthy Thanksgiving Foods
Thanksgiving fare can be quite nutritious, featuring great sources of protein, an abundance of veggies, and a small amount of starch. To make the most of your meal, try these tips:
- Start with Protein: Prioritize lean turkey and other proteins available at your meal. This will help you feel fuller and satisfied.
- Enjoy in Moderation: It’s okay to indulge a bit! Remember, one meal won’t derail all your hard work.
- Savor Your Food: Take your time, enjoy each bite, and focus on the company around you.
Portion Control Tips
If you’re concerned about portion sizes, consider these strategies:
- Take Small Bites: Allow yourself to taste different dishes without overindulging.
- Chew Thoroughly: This aids digestion and helps you appreciate the flavors.
- Bring a Healthy Option: Contribute a nutritious dish to the meal, ensuring you have something healthy to enjoy.
And remember the “3-2-1 method”: take three bites of protein, two bites of vegetables, and one bite of carbohydrates. This helps you prioritize the right foods.
Special Considerations for Pre-Op and Post-Op Patients
Pre-Op Patients
If you’re in the two-week pre-surgery phase, you can still partake in the Thanksgiving feast! Opt for:
- 5 ounces of lean turkey
- 2 cups of non-starchy veggies (like green beans)
- A pumpkin pie-flavored protein shake or bar for dessert
Post-Op Stage 1: Full Liquids
At this stage, solid foods like turkey are not suitable yet, but you can still enjoy:
- Delicious soups like butternut squash or pumpkin soup.
- A pumpkin pie protein shake for a tasty treat
Post-Op Stage 2: Soft Foods
Once you reach Stage 2, you can include:
- 1-2 ounces of soft turkey meat
- 1-2 tablespoons of cooked, mushy green beans or cauliflower
- A small portion (about 1 tablespoon) of mashed potatoes or casserole
- A pumpkin pie protein shake for something festive and sweet
Remember to chew everything thoroughly and eat slowly.
Post-Op Stage 3: Solid Foods
In Stage 3, you’ll likely be able to enjoy a broader range of Thanksgiving foods. Focus on:
- 3 ounces of turkey, cut into tiny pieces with a bit of gravy
- 1/4 cup of green beans
- Mashed cauliflower and butternut squash
- A couple of tablespoons of dessert
Enjoy the Holiday!
Thanksgiving is a wonderful opportunity to connect with loved ones and celebrate. By keeping these tips in mind, you can enjoy a satisfying meal while still prioritizing your health. Have a fantastic Thanksgiving filled with gratitude, love, and delicious food!
