A Balanced Thanksgiving Plate
A flexible, supportive plate structure can make the holiday feel easier.
Let’s talk food holidays. They can be joyful and overwhelming in equal measure, full of tradition, expectations, and a table that seems to multiply dishes by the hour. The simplest way to feel good in your body without overthinking is to use a gentle, flexible plate structure that supports steady energy and genuine enjoyment.
Protein – aim for a palm-sized portion. Protein anchors the meal, steadies blood sugar, and helps you stay full without feeling weighed down.
Vegetables – if possible, let them take up half the plate. Their fiber, color, and micronutrients support digestion and help your body process the richer dishes.
Carbohydrates – include a fist-sized serving. This gives you reliable energy and keeps blood sugar stable, which is especially helpful on long, social days.
Fats – add enough for flavor and fullness. A little butter, olive oil, nuts, cheese, or gravy slows digestion and makes the meal more satisfying.
Joy foods – the dishes that matter to you. These are the emotional, cultural, or just plain delicious parts of the holiday that deserve a place on your plate.
A helpful rhythm is to build your plate in that order: protein first, then vegetables, then carbohydrates, then the extras that make the holiday feel like the holiday. Eat at a pace that lets you notice how the food actually feels, and if you go back for more, choose only what you truly loved. The goal isn’t restriction or perfection. Satisfaction is part of nourishment, and honoring what tastes good to you is a form of caring for yourself too.
Strategies for Managing Food Stress and Food Noise
These quick practices help quiet the mental chatter that can show up around holiday meals.
Set intentions, not rules – aim to feel comfortable and satisfied, not restricted.
Eat earlier meals – skipping leads to more stress and stronger cravings later.
Don’t engage in food talk. “Oh I’m soooo full" is never fun for others (or you) to hear! You have so many more interesting things to talk about!
Drop moral labels – food is not good or bad; it simply is.
Honor the traditions you actually care about – but don’t force it. If you don’t want to eat something, don’t!
Remember leftovers exist – there is no urgency to get everything in today. This can take some of the pressure off.
Final Thoughts
Thanksgiving isn’t something to perform perfectly. It’s one meal on one day, meant to be shared, enjoyed, and remembered for more than what’s on the plate. A little structure, a few grounding strategies, and a lot of self-kindness can make the holiday feel easier, lighter, and more genuinely nourishing.
Until next time,
Coord Health