Full Hearts, Full Plates: How to Be Kind to Yourself Around Food This Thanksgiving
Thanksgiving can be both joyful and stressful. It is often described as a holiday about gratitude, but for many of us, it can also bring a mix of emotions related to food, body image, and family dynamics. If you’ve ever felt anxious about what or how much you’ll eat at the table, you’re not alone. The good news? It is possible to enjoy the day with peace, satisfaction, and self-kindness.
Here’s your gentle reminder this season. You deserve to have both a full heart and a full plate.
Let Go of Food Rules and Guilt
Do you feel the need to “fast” before the main event? Is it to save up your calories? Or does your family do a Turkey Trott to “earn” your meal? Do you overly obsess about which outfit will hide the bloating best? Is there an unofficial “best dressed” contest?
You don’t have to earn your food. Not by skipping breakfast, not by “saving up,” and not by planning an extra workout the next day. The food at the table is not a test of willpower. It can be used as the originally intended purpose, for nourishment, tradition, and joy.
Allow yourself to eat what looks good, notice what satisfies you, and give yourself permission to stop when you feel comfortable, or even keep enjoying if you want more, to satisfy the taste hunger.
Intuitive eating’s freedom and flexibility allow us to embrace the holiday’s true spirit of connection and gratitude.
Honor Your Body and Your Feelings
Thanksgiving can stir up lots of emotions, like excitement, stress, nostalgia, even grief. It’s okay to let yourself feel whatever comes up. It’s also okay to hold those emotions in to process at a different time. Listening to your body doesn’t just mean tuning into hunger or fullness. It’s also about tuning in to what your authentic self needs at that moment. Sometimes that means rest, solitude, or slowing down. Other times, it might mean leaning into connection, laughter, or comfort.
Maybe you need a quiet moment, a walk, or a deep breath before sitting down to eat. Maybe you need to set a boundary with someone who comments on your food or weight. Whatever self-care looks like for you, it is valid. These small acts of awareness are powerful ways to show respect for your body and emotions.
The truth is, honoring your body and feelings might look different each year. And that’s okay. The goal isn’t to have a perfect holiday but to stay connected to yourself with kindness and compassion, no matter what the day brings.
Focus on Connection, Not Perfection
When we release pressure to “get it right,” we make space to notice what the day is really about connection, laughter, and gratitude. You don’t need to eat perfectly or look a certain way to belong at the table. You already do.
So take a moment to truly savor: the rich taste of your favorite dish, the comforting warmth of being surrounded by loved ones, the peaceful feeling of letting yourself be truly present.
A Final Word of Kindness
If you find yourself struggling this season, please know that you don’t have to go through it alone. Healing your relationship with food takes time, and support can make all the difference.
Complete this quiz to find out Are You Prepared for This Holiday Season?
I’d love to help you find peace and confidence around food, during the holidays and beyond. If you’re ready to nurture a healthier, more compassionate relationship with food, reach out. We’re here to help.
Thanksgiving Masterclass
MTE would love to invite you to the Thanksgiving masterclass this Sunday 11/16 at 5pm! Together, we’ll talk through:
Coping skills for before, during, and after the meal
How to build a balanced plate that feels both nourishing and satisfying
Practicing self-compassion in a season that can feel extra challenging in recovery
This will be a safe, supportive space to connect and prepare for the holiday with intention and kindness.
The best part? There will be a recorded playback, so you can watch it again closer to the big day! We will also have a Q&A at the end for more specific advice!
The cost is $40 for the live masterclass with available playback! Click here to sign up! We hope to see you there!
