Talk Turkey to Me: Tips to Prevent the Post-Thanksgiving Meal Coma

We’ve all experienced the post-thanksgiving food coma at some point where we feel so full that those top buttons on our jeans don’t stand a chance. We might feel sleepy, bloated, and maybe even experiencing some regret about our choices. While this is a shared experience, it does not have to be that way. Contrary to popular belief, there is in fact a way to have your cake and eat it too. Today we’ll be sharing with you some tips to avoid that food coma after your Thanksgiving meal.

Tip #1: Do not starve yourself all day

One of the most common things I hear people say during the holiday season is their anticipation to eat because they have deprived themselves of food all day. This is a surefire way to overindulge and to lead to you slumped on the couch staring off into the great beyond. Many people assume that you are conserving all your calories for the grand meal, but this is quite the opposite. When you avoid eating all day, your body naturally begins to crave high calorie/high fat foods as a result of withholding the body from food all day. As a result, when we sit at the table we dive straight into our mashed potatoes, stuffing, and candied yams first and may even give ourselves a very generous serving. We may not even bat an eye at the green beans or brussel sprouts because we are after a bigger fish. To best meet your needs, make sure to have a balanced breakfast and/or lunch to avoid binging at dinner. By sticking to a normal eating pattern, you will avoid the feeling of starvation at dinner time and will find you will end up consuming much less calories as a result.

Tip #2: Eat your veggies first

The key to avoiding overindulging during the holidays is to eat your food in an order that supports you feeling full and satisfied without overdoing it. We all know that veggies are good for us but one of their superpowers is their ability to help us feel full and satisfied without a large portion. Non-starchy vegetables like brussel sprouts, green beans, and/or carrots are full of dietary fiber that fill us up without a huge portion. These vegetables also do a great job to manage our blood sugar and to avoid a huge spike after a large meal. The idea is to fill about half of your plate with these foods and start with them to fill up your tank. These foods are typically much lower in calories than your starchy carbohydrates like your mac and cheese, mashed potatoes, or your yams as well as loaded with vitamins and minerals. Start with your vegetables and you will find that you may not be able to eat your usual 2^nd helping of food.

Tip #3: Protein foods up next

Once we load up on our veggies, the next best option to fill up on is your protein. Whether you’re a turkey or ham person, your protein works similar to the veggies by filling you up with a smaller portion and often less calories. Protein is one of the three macronutrients that increases feelings of fullness and is often used to curb appetite. The ideal portion is about the size of the palm of your hand or about 4 oz for optimal satisfaction. Paired with our fiber rich veggies, at this step you will likely start to experience feelings of fullness than if you had started with your mashed potatoes or stuffing.

Tip #4: Slow down while eating

Another common occurrence at the dinner table during the holidays is eating too quickly. I don’t know about you, but the moment I sit down at the table for Thanksgiving dinner, I am ecstatic to attack my plate. Having waited a whole year for this feast, it is common to scarf down the meal. However, this excitement to devour our food is often the culprit behind the feelings of regret and excessive fullness. Many of us tend to eat so quickly that we do not give our body the proper time to break down and digest our food. So, while we may be at a point where we are feeling full, because we are in such a rush to eat, our body is unable to send us the signal that we are reaching the point of being satisfied. To avoid this, try to slow the pace of consuming your meal. Take some deep breaths in between, engage in some conversation with your loved ones, and take the time to chew more slowly and completely before swallowing your food and moving on to another bite. Give your body the chance to let you know we are approaching fullness before we get to the point of no return.

Tip #5: Stop while you’re ahead

Similar to the concept of slowing down when eating, it is also important to stop eating before you feel 100% full. Most of us tend to eat until we hit that brick wall of fullness where we can no longer sit upright and our jeans are hanging on for dear life.  By the time we get to this point we have overdone it and we may experience discomfort as a result. To avoid this, pause for 5 minutes and ask yourself, am I full and satisfied or do I want more? This 5-minute pause allows enough time for the fiber, protein, and starchy carbs to have properly digested and trigger our feeling of fullness. After the 5 minutes, if I feel full, I can save the rest of my plate for later without feeling heavy. However, if after 5 minutes I still feel hungry, I can always resume eating what is on my plate or maybe even take the opportunity to check in and see what I need. This could mean going back for more vegetables to fill up on fiber, or even more protein.

Whether it’s Thanksgiving or the holiday season in general, these tips can be applied to any season to avoid binging on high calorie/high fat foods that leave you feeling drowsy and unable to concentrate. While we want to make space for the foods that make us happy and connect us to our loved ones, we also want to ensure that we support and honor what our body needs. Let this be your reminder that we do not have to give up our favorite holiday foods but rather make small changes to include them in moderation that yields a happy and healthy you.