🦃 Should You Splurge on Thanksgiving—or Hold Back? A Physician’s Guide to Healthy Holiday Eating

Thanksgiving is a holiday built around gratitude, family connection…and yes, food. Many people show up to the Thanksgiving table wondering:“Should I let myself enjoy everything, or should I try to restrain myself?”

The answer is more nuanced than a simple yes or no. Here’s what physicians and nutrition research suggest about finding the healthiest balance on a day known for indulgence.

The Myth of the ‘Calorie Bomb’ Day

It’s true that the average Thanksgiving meal often exceeds a typical day’s calories. But here’s the good news:

One day of eating won’t derail your health. Weight gain, blood pressure changes, inflammation—these come from patterns, not holidays.

If you’re generally consistent the other 364 days of the year, Thanksgiving will not undo your progress.

So yes, it’s okay to enjoy the foods you love…with intention.

🧠 But All-In Splurging Has Downsides

Going into Thanksgiving with the “I’m eating everything” mindset can lead to:

• Overeating past comfort

• Blood sugar spikes and crashes

• Bloating, reflux, or GI discomfort

• Fatigue and irritability later in the day

• Higher stress if you’re trying to “compensate” afterward
  

People often feel the worst not because of what they ate—but because of how fast and how much.

🧘‍♀️ Restricting Too Much Has Downsides Too

On the flip side, being overly strict can:

• Increase stress or anxiety around food

• Lead to overeating later that night or the next day

• Make you feel deprived during a holiday about celebration

• Create unhealthy guilt cycles
  

Moderation beats restriction every time.

🍴 The Healthiest Approach: “Mindful Enjoyment”

Instead of fully splurging or tightly restricting, aim for the middle ground:

1. Choose Your Favorites Intentionally

Eat the foods you really love, and skip the ones you don’t.No one needs to eat every casserole on the table.

2. Eat Slowly

It takes about 20 minutes for fullness signals to register.Slow eating helps you enjoy more flavor with less discomfort.

3. Balance Your Plate Gently

A simple rule:½ vegetables, ¼ protein, ¼ starchy sides you love— then add small tastes of extras.

4. Don’t Arrive Starving

Skipping meals earlier backfires.Eat a high-protein breakfast so you’re not ravenous.

5. Drink Water Throughout the Day

Hydration keeps blood sugar steadier and reduces overeating cues.

6. Add Movement, Not Punishment

Take a walk before or after the meal.This supports digestion and blood sugar without “earning” food.

❤️ What If You Have Diabetes, High Blood Pressure, or Heart Disease?

You can still enjoy Thanksgiving foods.

But aim to:

• Avoid very large portions of sugary foods

• Prioritize lean protein and vegetables

• Keep alcohol moderate

• Take a walk after eating

• Monitor blood sugar if advised
  

You don’t need to deprive yourself—just adjust where it matters.

🏁 The Bottom Line

Thanksgiving is not about perfect eating.It’s about tradition, warmth, gratitude, and connection.

🔸 Splurging without limits can leave you feeling awful.🔸 Restricting too tightly can steal joy from the holiday.🔸 Mindful enjoyment gives you the best of both worlds.

Eat the foods you love. Savor them. Stop when you feel pleasantly full.That’s the healthiest—and happiest—approach. 🩺 How Woodside Internal Medicine Can Help

Our concierge primary care model gives you the time, support, and personalized guidance you need to stay healthy all year long—even during the holidays. If you’re looking for a physician who prioritizes prevention, long-term wellness, and accessible care, we’re here for you.

We help patients across Carmel, Zionsville, Westfield, and Greater Indianapolis navigate health choices realistically—not rigidly. Here’s our physician-approved guidance for enjoying Thanksgiving in a way that supports both your health and your happiness.

📞 Schedule a wellness visit or become a member today.

Disclaimer:

This information is for educational purposes only and is not a substitute for personalized medical advice. Patients should consult their healthcare provider for recommendations based on their individual health needs.