Thanksgiving can be a challenging holiday for bariatric patients, with an abundance of tempting foods and the pressure to indulge. However, with some mindful bariatric Thanksgiving eating strategies, you can enjoy the flavors of the season while staying aligned with your health goals. In this blog post, we’ll explore some helpful tips to make the most of your holiday without overindulging.

Plan Ahead with Portion Sizes

Before you dive into Thanksgiving dinner, decide on portion sizes that work for you. As a bariatric patient, small, balanced portions are key to feeling satisfied without overloading your stomach. Focus on lean proteins, like turkey, and prioritize veggies to keep your plate balanced and nutritious.

• Example: Start with a small 3-ounce serving of roasted turkey breast, which is lean and packed with protein. Pair it with a ½ cup of roasted Brussels sprouts or green beans for fiber and nutrients without extra calories.
• Tip: Use a small plate to visually control portions and stick to your planned serving sizes.

Choose High-Protein, Low-Carb Options

Protein is essential after bariatric surgery to support muscle health and maintain satiety. Start with turkey or other lean meats, as these will keep you fuller longer. Avoid carb-heavy options like stuffing and mashed potatoes, which can cause discomfort and cravings.

• Example: Besides turkey, add a small serving of deviled eggs, which are high in protein and are satiating. Another option is shrimp cocktail with a light, low-sugar sauce.
• Tip: Avoid high-carb options like rolls, stuffing, and mashed potatoes. Instead, replace mashed potatoes with mashed cauliflower, which is lower in carbs and easier on the stomach.

Skip or Limit Sugary Dishes

Thanksgiving often includes sugar-laden dishes like cranberry sauce and desserts. Try swapping traditional cranberry sauce for a sugar-free version or choosing a small serving of fruit for dessert. This simple strategy can prevent sugar cravings and help you stay on track with your bariatric plan.

• Example: Traditional cranberry sauce is often high in sugar. Instead, opt for a homemade version using fresh cranberries, a sugar substitute like stevia, and a hint of orange zest for flavor.
• Tip: If dessert is a must, try a small serving of sugar-free pumpkin mousse or a bariatric-friendly protein dessert to satisfy your sweet tooth without the sugar crash.

Eat Slowly and Mindfully

One of the simplest but most effective bariatric Thanksgiving eating strategies is to eat slowly and savor each bite. This not only prevents overeating but also lets you truly enjoy the holiday flavors.

• Tip: Set your fork down between bites, take breaks to chat with family, and drink water before and after your meal (30 minutes) to stay hydrated and aid digestion. Practicing mindful eating makes bariatric Thanksgiving eating strategies more effective.

Bring a Bariatric-Friendly Dish

One of the best ways to ensure you have healthy options is to bring a bariatric-friendly dish that you enjoy. Try making a protein-rich appetizer or a sugar-free dessert so you can celebrate without compromising your eating plan.

• Example: Bring a veggie tray with Greek yogurt ranch dip or make a crustless quiche with spinach, mushrooms, and low-fat cheese. For dessert, bring a sugar-free cheesecake made with a nut crust.
• Tip: Offering to bring a dish ensures there’s at least one option that fits your nutritional needs and bariatric goals.

Focus on Family and Gratitude

Thanksgiving is about more than food; it’s a time to connect with family and friends. Shifting your focus to gratitude and the enjoyment of company can make it easier to avoid overeating. Spend time with loved ones and reflect on your health journey and achievements.

• Tip: Plan a family activity, like a walk after the meal, to enjoy the holiday without the focus solely on food.

Conclusion

Thanksgiving doesn’t have to derail your health goals. With a bit of planning and by following these bariatric Thanksgiving eating strategies, you can enjoy the holiday, feel satisfied, and stay on track with your health journey. These strategies will help you navigate Thanksgiving confidently and healthily, allowing you to enjoy the holiday without compromising your progress.

Prepare For Thanksgiving With Our FREE Meal Planner Template!

For even more control over your meals and portions, consider using our Meal Planner Template to help plan out your Thanksgiving recipes in advance.

Our FREE Meal Planner Template will help you:

• Think of fresh new recipe ideas
• Ensure you have bariatric friendly snack options on-the-ready
• Choose healthier fast food and take-out options
• Avoid inflammatory foods that can make it hard to lose weight
• Understand macros more clearly after surgery
• Create an easy meal prep template to use for the week
• Troubleshoot the barriers that get in the way of your meal prep success