Thanksgiving & Healthy Eating: Balancing Indulgence with Wellness
Thanksgiving in Canada is a time to gather with loved ones, enjoy comforting meals, and celebrate the season. But along with turkey, mashed potatoes, and pumpkin pie often comes something less welcome: heartburn, sluggishness, and sometimes even food-related illness. The good news is that with a few mindful choices, you can enjoy the holiday feast without sacrificing your health.
Portion Balance Without the Guilt
Thanksgiving is known for large servings and second helpings. Overeating, however, can put extra stress on digestion, often leading to bloating, acid reflux, or indigestion.
- Try starting with a smaller plate. Research shows that people naturally eat less when their plate size is smaller.
- Fill half your plate with vegetables before adding heavier dishes like stuffing or gravy.
- Eat slowly. It takes about 20 minutes for your brain to recognize fullness.
This way, you can enjoy everything without feeling weighed down afterward.
Managing Blood Sugar During the Feast
For people living with diabetes or prediabetes, holiday meals can feel tricky. Large portions of starchy foods and sugary desserts can spike blood sugar.
- Pair carbs with protein (turkey with mashed potatoes, for example) to slow absorption.
- Don’t skip meals earlier in the day. This can lead to overeating at dinner.
- Swap sweetened drinks for water or sparkling water with lemon.
Checking your blood sugar before and after the meal can also help you stay on track.
Heartburn Prevention Tips
Thanksgiving dinners are rich in butter, oils, and spices, which can trigger acid reflux. If you’re prone to heartburn:
- Avoid lying down right after eating; wait at least two hours.
- Limit carbonated drinks and alcohol, which can worsen symptoms.
- Keep over-the-counter antacids or acid reducers on hand if needed.
Your pharmacist can also recommend medications that help manage recurring symptoms.
Leftovers: Safety First
Thanksgiving leftovers are almost as beloved as the dinner itself. But foodborne illness is more common when large meals are left sitting out too long.
- Refrigerate leftovers within two hours of serving.
- Store food in shallow containers so it cools evenly.
- Use leftovers within three to four days, or freeze them for longer storage.
- When reheating, make sure food reaches at least 74°C (165°F).
A Word From Dundas West Pharmacy
At Dundas West Pharmacy, we know holidays are about more than food. They’re about feeling good and making memories. If you need advice on managing heartburn, blood sugar, or other health concerns this Thanksgiving, our pharmacists are here to help. We can also recommend over-the-counter options or review your medications to ensure they fit your lifestyle.
This Thanksgiving, enjoy the flavours of the season with a little balance and a lot of wellness. Call us at (416) 368 9143.
