5 Tips to Enjoy Thanksgiving Without Overdoing It

Thanksgiving is one of those wonderful, heart-filling holidays that’s really about more than food — but let’s be honest, the food is a big part of it.

There’s something comforting about mashed potatoes, pumpkin pie, and all the cozy dishes that come with gathering around the table. But if you’re in perimenopause or menopause, this time of year can bring extra challenges: fluctuating blood sugar, disrupted sleep, bloating, or that “I overdid it again” feeling that hits after the meal.

The truth is, enjoying the holiday and feeling good afterward don’t have to be at odds. With a little strategy (and some awareness of what your body needs right now), you can savor every bite — without the sluggish aftermath.

Here are five simple, science-backed tips to help you enjoy Thanksgiving and feel your best through the holiday weekend.

1. Don’t Skip Breakfast — Start the Day with Balance

It might be tempting to “save up” calories for the big meal, but skipping breakfast can backfire. When you go too long without eating, your blood sugar dips — and by the time dinner rolls around, you’re much more likely to overeat or crave all the simple carbs.

Instead, begin your morning with a light, balanced meal that includes protein, fiber, and healthy fats. Think: a smoothie with flaxseed and greens, a Greek yogurt parfait with nuts, or a fiber- and protein-rich bar that keeps you satisfied until your next meal.

This helps keep energy steady, reduces cravings, and sets the stage for better digestion later in the day.

2. Focus on Protein and Plants First

At the Thanksgiving table, try starting with turkey and vegetables before digging into the heavier sides.

Protein helps maintain lean muscle and keeps you full longer — an especially important focus during menopause, when muscle naturally starts to decline. Filling your plate with colorful produce like green beans, roasted carrots, and salad adds fiber that supports healthy digestion and helps you feel satisfied without going overboard.

It’s not about skipping your favorites; it’s about giving your body what it truly needs first, then enjoying everything else in moderation.

3. Be Mindful with Portions (and Savor Every Bite)

During perimenopause and menopause, our metabolism slows a bit — but our enjoyment of food doesn’t have to! Mindful eating is a simple, powerful way to find balance.

Take smaller portions to start. Eat slowly, and really taste your food — the flavors, the textures, the memories attached to the meal. This helps your brain register fullness before you’re stuffed, and you’ll enjoy your meal more deeply.

It’s amazing how much satisfaction comes from presence, not portion size.

4. Keep an Eye on Sugar and Simple Carbs

That’s not to say you shouldn’t have dessert — it’s Thanksgiving, after all — but it’s helpful to know how sugar impacts your energy and mood, especially during menopause.

As estrogen levels decline, your body can become more sensitive to blood sugar swings. The sudden spike from sweet treats followed by the inevitable crash can lead to fatigue, irritability, or brain fog later in the day.

One simple tip: balance every indulgence with a little protein or fiber. Have that slice of pie, but maybe after some turkey or alongside a few nuts. This slows down sugar absorption and helps keep energy more stable.

5. Plan for the Day After — It Matters Just as Much

The day after Thanksgiving is often when we feel the effects of the feast: bloating, fatigue, or digestive sluggishness. That’s when gentle movement and hydration become your best friends.

Start your morning with a walk — even 20 minutes can help your body digest and rebalance. Sip water or herbal tea throughout the day. And reach for nourishing, balanced snacks that don’t spike your blood sugar but keep you feeling satisfied.

That’s where something like a MenoWell Fiber + Protein Bar really shines. It’s quick, plant-based, and perfectly portioned to help you reset and refuel — especially when you’re still surrounded by leftovers.

Made with the Menopause Transition Trifecta—organic maca, probiotic fiber, and 7–8 grams of plant protein—MenoWell Bars help keep energy steady while curbing cravings. With real food ingredients like dates, flaxseed, spinach, and kale, they deliver steady nourishment in every bite.

They’re the perfect bridge between indulgence and balance — so you can get back to feeling like yourself, one delicious bar at a time.

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Your Thanksgiving Takeaway

The holidays are meant to be enjoyed, not survived. You deserve to sit at the table, savor every bite, and still feel good in your body the next day.

By focusing on balanced meals, mindful eating, and small daily choices that support your midlife metabolism, you’ll find it’s possible to celebrate fully — without overdoing it.

Because a truly happy Thanksgiving isn’t just about what’s on the plate — it’s about how you feel long after the dishes are done.

 

 

Sources:

  • Harvard Health Publishing: “Healthy eating during menopause”

  • Cleveland Clinic: “Managing Menopause Weight Gain”

  • Mayo Clinic: “Mindful Eating Strategies for Weight Control”

  • North American Menopause Society: “Nutrition and Healthy Eating During Menopause”

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