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[This post received some minor updates on Nov. 16, 2017.]

Thanksgiving, and the holidays in general, can be a daunting time for those who are watching their waistlines, on a healing/restricted diet, or who are careful about what they nourish their body with. With so many food-focused festivities taking place in close succession, fear strikes many a heart.

Yet fear is antithetical to what the holidays are about and that fear can do way more harm than pumpkin pie lovingly crafted with butter crust and topped with real whipped cream.

‘Tis true, most of us eat more on Thanksgiving than we do on a typical day, but this doesn’t mean you’re going to gain weight or derail your good habits.

According to Dr. Andrew Weil, world renowned leader and pioneer in the field of integrative medicine, “Fortunately, the idea that Americans put on between five and 10 pounds over the holiday season is more myth than reality. A National Institutes of Health study published in 2000 showed that the average holiday weight gain is just over one pound.”

Going Rogue
Here’s my advice for watching what you eat on Thanksgiving: Don’t bother. Let yourself off the hook.

That said, we should be mindful of our food intolerances or allergies, of course.

I don’t recommend someone who’s gluten-free throwing caution to the wind and I don’t recommend getting sloppy drunk, but Thanksgiving is a time to enjoy yourself and to relax with family and friends. It’s not a time to diet or to stress over what delicious dish your favorite uncle made that you can’t eat.

[When needing to find alternatives for common ingredients that may contribute to food allergies/sensitivities, it’s often easier to find and utilize recipes that have already been developed/tested. But you can go here to see a list of several ingredient swaps you can experiment with in your own kitchen. And here is a list of some tried and true recipes that may be a great addition to your Thanksgiving table!]

Forget counting calories. Or fat grams. Or carbs. These shenanigans are all bad practice in my book at any time of year.

Many traditional Thanksgiving dishes are filling, so slowly and mindfully eat a little of everything that looks good to you and periodically set your utensils down to pause and assess how you feel. Whatever quality fats (butter, ghee, gravy, whipped cream) may be at the table, savor them in moderation and with glee. We need healthy fats to feel satiated, and the more you shun these foods, the more volume of food you’ll eat.

A common practice is to skip breakfast before “the big meal.” This is a big no-no. Eat something—a protein smoothie, veggie omelette, or last night’s leftovers—to get your metabolism revved and to keep you from being ravenous when the stuffing is passed. Battle any post-meal sluggishness by drinking peppermint or fennel tea or gathering a group for a brisk walk in the cool, crisp air. Walking is great for digestion and will make you feel lighter and more energized.

It’s Not All About the Food
Even if you were to enjoy an all-stuffing meal, I’m convinced that the camaraderie, thanks-giving, laughter, and togetherness of this wonderful holiday (my favorite!) will leave you feeling better than if you were to stuff yourself with stuffing on any regular day. The body simply can’t digest well when it’s stressed and the more you focus on those you’re with and the meaning of the day, the less you’ll be freaking out about putting on the weight that you probably won’t gain anyway.

According to Marc David, visionary health and nutrition consultant and author of The Slow Down Diet and Nourishing Wisdom, “The mind busily chews on its fears and fantasies about food, and we miss the experience of joyous eating in the present moment.”