Thanksgiving is tomorrow, and families across Arkansas are getting ready for big meals, long drives, church gatherings, and the kind of traditions that make this season meaningful. At the same time, this is usually the week when healthy habits begin to slide. Routines break down, schedules tighten, and food becomes the center of nearly everything. It’s normal—but it doesn’t mean you have to surrender your health for the next six weeks.
This #WellnessWednesday, Healthy Connections is offering practical strategies you can use today, tonight, and tomorrow to stay balanced during Thanksgiving week. After more than 25 years of caring for Arkansas communities, we know exactly how hectic this holiday can be. A few intentional decisions now can make the rest of your week—and your entire holiday season—feel better.
Plan Ahead—Even If You’re Starting the Night Before
Many people make one predictable mistake every Thanksgiving: they skip breakfast or lunch to “save up” for the big meal. When you show up starving, overeating isn’t just likely—it’s inevitable.
A better approach for tomorrow:
- Eat a balanced breakfast with protein and fiber.
- Have a light lunch if your main meal is later in the afternoon.
- Avoid fasting; your body won’t handle it the way you think.
If you’ll be on the road tomorrow—whether it’s a short drive to Benton or a longer trip to see family in Fayetteville, El Dorado, or Jonesboro—take something nutritious with you. Showing up already hungry sets you up for trouble before the meal even starts.
Expert insight: Balanced meals earlier in the day help stabilize blood sugar, making you far less likely to overeat high-carb holiday dishes.
Use a Plate Strategy That Works for Thanksgiving Foods
Thanksgiving tables in Arkansas are known for abundance: turkey, dressing, casseroles, rolls, and multiple desserts. You don’t need to avoid your favorites. You just need structure.
Try this simple plate approach:
- Half your plate: vegetables or fruit
- One-quarter: turkey or other lean protein
- One-quarter: dressing, casseroles, or another favorite side
Then wait at least 20 minutes before deciding whether to get more. That pause gives your body time to recognize fullness—something most people override during holiday meals.
Stay Hydrated—Especially If You’re Traveling
Cold weather often means people drink less water without realizing it. Dehydration feels a lot like hunger, which can lead to overeating.
Make hydration part of your plan:
- Keep a water bottle with you during Thanksgiving travel
- Drink consistently throughout the day
- Alternate water with any sweetened or alcoholic drinks
Expert insight: Hydration supports digestion and reduces the bloating, fatigue, and “post-meal crash” many people feel during holiday celebrations.
Keep Healthy Snacks Nearby Today
The day before Thanksgiving is chaotic—grocery runs, cooking, cleaning, child care, and last-minute preparations. When people let themselves get overly hungry on Wednesday, they usually overdo it on Thursday.
Keep simple snacks available today: fruit, yogurt, nuts, vegetables with dip, popcorn, or whole-grain crackers. You’re not “dieting”—you’re preventing the kind of hunger that leads to losing control later.
Enjoy the Foods You Love—Intentionally
Every family has dishes worth waiting for. Whether it’s your aunt’s sweet potato casserole, your grandmother’s dressing, or the pie everyone argues over, those foods matter. Enjoy them.
But choose intentionally. Eat the dishes you truly love and skip the ones you eat just because they’re on the table. This small mindset shift lets you enjoy what’s meaningful without sliding into overeating that leaves you feeling miserable.
Protect One or Two Routines This Week
Thanksgiving week throws every routine out the window. You can’t fix that—but you can protect one or two healthy anchors that stabilize everything else.
Pick one or two and commit to them:
- Eat breakfast every day
- Drink water throughout the day
- Take a walk after meals
- Keep a consistent bedtime
Why it matters: Research consistently shows that weight gained between Thanksgiving and New Year’s is rarely lost the following year. Protecting even one routine helps stop that cycle before it starts.
Your #WellnessWednesday Call to Action
Thanksgiving is a time for gratitude and connection—but it’s also a critical moment for your health. The choices you make today and tomorrow can shape how you feel for the rest of the year.
If you want personalized guidance on nutrition, chronic conditions, blood sugar control, weight management, or overall wellness, Healthy Connections is here for you. You don’t need to wait until January to get support. Start now.
Call 888-710-8220 or visit www.healthy-connections.org to schedule an appointment next week. A healthier holiday season begins with one decision—and you can make that decision today.