Thanksgiving is synonymous with indulgence—piles of mashed potatoes, heaping servings of turkey, and countless sweet treats. While the holiday often feels like a free-for-all when it comes to eating, experts say there’s a way to curate your plate to enhance not only your physical health but also your mental and emotional well-being.
Jaya Jaya Myra, a mind-body wellness expert, former immunologist, and bestselling author, emphasizes the power of mindful eating during the holidays. “Foods have a tremendous impact on mood and overall well-being,” she explains. “You can curate your holiday meals to have the exact mental, emotional, or physical impact you want, from lowering stress levels and improving mood to even boosting the body’s immune response. What you put on your plate matters.”
So, how can you tailor your Thanksgiving menu for maximum benefit?
Sweet Potatoes for Strength and Balance
If your holiday gathering includes elderly or frail relatives—or anyone looking to build strength and improve general health—consider incorporating sweet potatoes into your dinner spread. These vibrant root vegetables are more than just a holiday staple; they’re a nutritional powerhouse.
“Sweet potatoes are a great complex carbohydrate, which provides a steady release of energy,” Jaya Jaya Myra shares. “In Ayurveda, they are considered a rasayana, meaning they help restore balance and harmony to the body.”
This makes them an ideal addition for guests who need a health boost or for anyone aiming to feel energized and nourished without the sugar crash that other high-carb dishes might bring.
Pumpkin Pie for Fitness Goals
For those focused on maintaining their gym progress or avoiding the dreaded holiday weight gain, the dessert table doesn’t have to be off-limits. Myra suggests reaching for a slice of pumpkin pie over other sweet options.
“Pumpkin pie’s high fiber and water content makes it a better alternative for keeping your fitness goals on track,” she advises. Unlike sweet potatoes, which are beneficial in moderation but can lead to quick weight gain when paired with added sugar and calories, pumpkin pie strikes a balance between indulgence and health.
So, if you’re eyeing the dessert spread but don’t want to sabotage your efforts, a slice of pumpkin pie might just be the perfect choice.
Food for a Peaceful Table
Thanksgiving is also a time for family connections, but it’s no secret that gathering everyone around the same table can sometimes lead to heated discussions or stressful moments. According to Jaya Jaya Myra, what you eat can influence the mood and energy of your gathering.
“Want to curate your meals to have less heated conversations, more joy, and overall better health? It’s entirely possible,” she says.
Foods rich in omega-3 fatty acids, such as salmon or walnuts, can promote calmness and reduce anxiety, setting the tone for a more harmonious dinner, as can tryptophan containing foods. Tryptophan metabolizes to the happy hormone serotonin, helping people feel calm and relaxed. Additionally, dishes featuring ingredients like turmeric or ginger not only add flavor but also have anti-inflammatory properties that contribute to both physical and emotional well-being.
Building a Plate That Works for You
The key to a healthier and happier Thanksgiving isn’t about restriction—it’s about intention. Start with a colorful array of vegetables, lean proteins, and nutrient-dense carbohydrates. If your goal is to enhance mood, include foods like leafy greens and berries, which are rich in antioxidants and can help combat stress.
For guests focused on digestion and gut health, fermented foods like sauerkraut or yogurt-based dips can make a surprising but effective addition to your table, as can ginger. And don’t forget to hydrate—water is essential for every aspect of well-being, especially when consuming heavier holiday fare.
Indulge Mindfully
While it’s tempting to approach Thanksgiving with a “treat yourself” mindset, mindful indulgence can make the holiday more enjoyable without the post-feast regret. Whether you’re reaching for sweet potatoes, pumpkin pie, or a second helping of turkey, remember that every choice you make can contribute to your overall health and happiness.
“Thanksgiving is the perfect time to celebrate food and family,” Jaya Jaya Myra concludes. “By being intentional about what you eat, you can make this holiday a time of nourishment for your body, mind, and soul.”
So, as you pile your plate high this Thanksgiving, consider how your choices can help you feel your best—not just for the day, but in the weeks to come. From energy-boosting sweet potatoes to mood-enhancing omega-3s, there’s something for everyone at the table this year.