Intuitive Eating Thanksgiving “Swaps”
Many of us are all too familiar with the diet culture-based idea of healthy “swaps” for Thanksgiving food- using sugar substitutes in desserts, swapping out mashed potatoes for mashed cauliflower, steamed green beans instead of green bean casserole…the list goes on and on. There may be some instances where we can practice gentle nutrition to help enhance the nourishment we get from the food, like making our plates colorful and getting a variety of food groups. Or we may need to make swaps for various health conditions, food allergies, intolerances, or preferences. But swapping out the fat, sugar, and other components of what make Thanksgiving food so enjoyable for the sake of decreasing calories out of fear of weight gain is not a healthy swap to make.
Depriving yourself of your favorite holiday foods on a day that revolves around food only sets you up for disappointment, dissatisfaction, and increased cravings for those foods. It’s normal to eat past the point of comfortable fullness on Thanksgiving for many reasons. We are often surrounded by family and friends, which creates distraction so we’re noticing gradual fullness less. The food is often only around on Thanksgiving, so the foods feel more special, and we naturally want to eat more of them. And there is simply an abundance of tasty food!
With Intuitive Eating, the aim is to honor our hunger and respect our fullness most of the time. But Intuitive Eating is not the hunger/fullness diet. There are times like Thanksgiving where we may choose to eat past comfortable fullness, and that is ok. No one meal or day of eating is going to have a significant impact on your health status, body shape, or weight. Instead of swapping out your favorite foods for diet-y substitutes, here are some “swaps” you can make to help you practice Intuitive Eating this Thanksgiving.
Swap diet (or food or body) talk for interesting conversation.
Diet talk and commenting on others’ bodies or food choices has been so normalized in our culture that it’s all too common for that to be a main point of discussion at the Thanksgiving table. However, it’s never ok to comment on someone else’s food choices, eating style, body size/shape, or weight. If conversation takes a turn in that direction, practice kindly changing the subject to something unrelated, or if necessary, remove yourself from the situation. You’re not obligated to engage in diet talk even if others around you are!
Swap restricting in preparation for the “big meal” for nourishing your body throughout the day.
“Saving up” for the big meal sets you up to be overly hungry by the time you sit down to the table, which will likely result in significant overeating. It’s normal and ok to eat past the point of comfortable fullness on Thanksgiving if you choose to, but it’s very difficult to be mindful and aware of our fullness cues if we start eating when we’re ravenous. Having breakfast, lunch, and some snacks throughout the day will allow you to be more present throughout the day and focus on what really matters on Thanksgiving- gratitude and time with loved ones. It will also enhance enjoyment of the main meal because you won’t feel the urge to speed through it out of hunger.
Swap saying “yes” to any food when offered for eating until you feel satisfied.
If you were raised in a house with “clean your plate” rules, or if not finishing your food was considered rude, it may be difficult to know when to stop eating. You may feel pressured to try foods being offered to you so as to not be rude, or to eat more of something just because a family member made it especially for the occasion. But you are not obligated to appease others with your food choices. You can kindly say “no thank you” when offered seconds, or offer to take some home for later if you’re too full to eat it in the moment. Practicing saying “no thanks” when you’re done eating is an important part of respecting your body and your fullness.
Swap “earning the meal” or “burning off the calories” for connection, rest, and relaxation.
You never have to “earn” your food through exercise. Your body needs nourishment and fuel every day, regardless of the amount of movement you do that day. If it feels good to add some joyful movement into your Thanksgiving day, consider going for a leisurely walk with good company, or play a game outside. Connect and engage with family and friends and focus on being in the moment. Rest, relaxation, and pleasure are important for your health and wellbeing too.
Swap food rules for permission to eat.
It can be really hard to challenge food rules during the holiday season when fear foods are abundant. If you’re working with a registered dietitian and/or therapist on making peace with food, it can be helpful to come up with a plan for how you’ll handle fear foods and challenge food rules at the Thanksgiving meal. Remember that you have unconditional permission to eat this Thanksgiving, and that all foods offer our body nourishment. You are allowed to eat and enjoy pleasurable foods without guilt or compensation. Here are a few positive affirmations you can use when the food police or internal diet voices get loud:
Intuitive eating is a journey and a practice, and I am learning as I go. It’s okay to not be perfect.
The foods I choose to eat do not impact my self worth.
I deserve to nourish my body.
I honor and trust my body and its needs by eating foods that are pleasurable, satisfying, and provide me with nourishment and energy.
I give myself permission to enjoy all foods.
“Remember, no one, except for you, knows how you feel, both emotionally and physically. Only you can be the expert of your body, which requires inner attunement, rather than the external, well-meaning, suggestions from family.” Intuitive Eater’s Holiday Bill of Rights, Evelyn Tribole, MS RD
Check out the Intuitive Eater’s Holiday Bill of Rights here for more helpful tips and affirmations for the holidays. You can even print it out and tape it up somewhere for a reminder throughout the holiday season. Happy Thanksgiving!