Thanksgiving is one of my favorite holidays. It’s about family, gratitude, and of course food. But it can also be one of the hardest times to stay on track with health goals. The average Thanksgiving dinner runs over 3,000 calories, leaving you sluggish and guilty instead of energized and grateful. With planning and smart swaps, you can enjoy the holiday without undoing your hard work.
1. Don’t Skip Breakfast
It’s tempting to “save calories” for the big meal, but skipping breakfast almost guarantees overeating later. Start your day with protein and fiber like Greek yogurt with berries, or eggs with vegetables to keep blood sugar stable and hunger in check.
2. Focus on the Plate, Not Just the Food
Thanksgiving is about connection. Instead of circling the buffet, slow down, talk with family, and make memories. Aim for balance: Fill half your plate with vegetables, a quarter with lean protein like turkey, and the last quarter with starches or treats.
3. Lighten Up Classic Recipes
You don’t need to drown dishes in butter or cream for them to taste delicious. Simple swaps like roasting instead of frying, or seasoning with herbs instead of excess salt, add flavor while cutting calories.
Roasted Butternut Squash Casserole with Sautéed Brussels Sprouts and Craisins
Serves 6 (about 160 calories each)
Ingredients
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4 cups butternut squash, cubed
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2 cups Brussels sprouts, halved
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1 Tbsp olive oil, divided
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Himalayan salt, to taste
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Cinnamon, to taste
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¼ cup reduced-sugar dried cranberries
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1 tsp fresh thyme
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¼ cup sugar-free syrup
Instructions
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Preheat oven to 400°F.
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Toss squash with ½ tbsp olive oil, salt, and cinnamon. Roast 25–30 minutes, until tender and caramelized.
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Meanwhile, heat remaining oil in a skillet over medium heat. Sauté Brussels sprouts 5–6 minutes until golden.
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Combine squash and sprouts in a casserole dish. Stir in cranberries, drizzle with syrup, and sprinkle with thyme.
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Serve warm as a colorful, nutrient-packed side.
Shaina Zazzaro is the owner and CEO of Effortlessly Healthy, a healthy meal delivery service based in Rochester that offers fully prepared meals hand-delivered weekly. Alexandra Buckner is its executive chef. Zazzaro is also the author of "Built by Resilience," a motivational speaker, and was crowned Mrs. Rochester 2025. To learn more, visit https://effortlesslyhealthy.com.