Thanksgiving Without the Guilt: A Dietitian’s Guide to Enjoying the Holiday Meal

As a Calgary dietitian with over 15 years of experience, I often hear people share their struggles with holiday eating. With Thanksgiving around the corner, it’s the perfect time to enjoy the festive foods that bring us together — without the side of guilt.

Here’s a step-by-step guide to help you avoid common holiday eating pitfalls and fully enjoy the celebration.

1. Eat regularly before the big meal

We’ve all heard the advice: “Don’t fill up before dinner!”
But skipping meals or snacks earlier in the day can backfire. When we under-eat, our body triggers hedonic hunger — that strong, almost irresistible urge to eat everything in sight. By the time the turkey hits the table, it’s easy to lose control of portions.

Instead: eat balanced meals and snacks throughout the day so you arrive at the holiday meal comfortably hungry, not ravenous. You’ll enjoy your food more and feel in charge of your choices.

2. Slow down and savour

It takes about 20 minutes for your brain and stomach to register fullness. Eating quickly can bypass these signals and lead to overeating.

Try this: take smaller bites, put down your fork between mouthfuls, and truly enjoy your food. Linger over your first plate, and if you’re still hungry afterward, go back for seconds — mindfully. You’ll feel more satisfied and less stuffed.

3. Eat with all your senses

Mindful eating transforms a meal into an experience.
Take in the aroma of the food, the sounds of laughter around the table, the warmth of conversation. Notice the colours and textures on your plate. Feel the crispness of roasted vegetables or the softness of mashed potatoes. Slow down to savour the flavours — the sweet, the savoury, and everything in between.

When you eat with awareness, each bite becomes more enjoyable and satisfying.

A final thought

Holidays are meant for connection, comfort, and celebration — and that includes the food. By nourishing yourself throughout the day, slowing down, and engaging all your senses, you can enjoy your favourite dishes without guilt or overindulgence.

Let Thanksgiving be a time to savour the flavours, not the guilt.