Thanksgiving is a time for gathering, gratitude, and indulgence in an abundance of delicious food. While it’s easy to let go of dietary discipline during the holiday feast, what if you could curate your Thanksgiving meal to enhance your mental, emotional, and physical health? Mind-body wellness expert Jaya Jaya Myra believes it’s possible—and even beneficial.
“Foods have a tremendous impact on mood and overall well-being. You can curate your holiday meals to have the exact mental, emotional, or physical impact you want, from lowering stress levels, improving mood, to even boosting the body’s immune response. What you put on your plate matters,” explains Jaya Jaya Myra, a former immunologist turned mind-body wellness expert and bestselling author.
This Thanksgiving, consider using your menu as a tool to achieve specific wellness goals. Whether you’re looking to manage stress, maintain weight, or support a loved one’s health, the right choices on your plate can make a meaningful difference. Here’s how you can stack your plate to suit your needs this holiday season.
Boost Energy and Health for Frail or Elderly Guests
If you’re hosting elderly or frail relatives, or anyone in need of improved overall health, sweet potatoes might be the star of your dinner table. According to Jaya Jaya Myra, sweet potatoes are a powerhouse of nutrition and energy.
“Do you have elderly or frail relatives coming to visit, or people who need to gain weight and improve health in general? You might want to add more sweet potatoes to your dinner plans. Sweet potatoes are a great complex carbohydrate, which provides you with a steady release of energy. In Ayurveda, they are also considered a rasayana, helping restore balance to the body,” shares Jaya Jaya Myra.
These vibrant tubers are not only delicious but also loaded with vitamins, fiber, and antioxidants. Their naturally sweet flavor pairs perfectly with savory dishes, making them an easy addition to the Thanksgiving menu.
Maintain Weight Goals Without Sacrificing Treats
For those focused on avoiding holiday weight gain while still enjoying the festive spread, dessert decisions can be key. Fortunately, Thanksgiving offers options that are both indulgent and supportive of your health goals. Pumpkin pie, in particular, stands out as a guilt-free treat.
“Focusing on keeping your gym gains over the holidays or wanting to keep your pants size? Pumpkin pie’s high fiber and water content makes it a better alternative, and a yummy slice of pumpkin pie would be the right piece for you!” she says.
She cautions against overloading on sweet potato dishes that might be paired with calorie-dense ingredients. “Sweet potato when paired with the extra calories and sugar, however, can have the exact opposite effect and contribute to quick weight gain.”
With its smooth, creamy filling and warm spices, pumpkin pie not only satisfies sweet cravings but also provides fiber to keep you feeling full longer. Plus, pumpkin is rich in vitamin A and antioxidants, which support immune health.
Choose Foods That Lift Your Mood
Thanksgiving can sometimes bring stress or emotional challenges, but your food choices can help. Incorporating ingredients that support mental and emotional well-being can turn your feast into a mood-boosting experience. Foods rich in omega-3 fatty acids, like salmon or walnuts, can calm stress, while dark leafy greens are packed with magnesium, known for its anxiety-reducing effects.
Sweet potatoes also play a role in stress reduction due to their slow-releasing energy and nutrients that support brain function. Similarly, pumpkin contains tryptophan, an amino acid that contributes to serotonin production, which can elevate mood.
Make Thanksgiving Count for More Than Calories
Thanksgiving is about more than food; it’s about connecting with loved ones and creating lasting memories. However, that doesn’t mean you have to abandon your health goals. By thoughtfully selecting ingredients and dishes, you can align your holiday feast with the well-being of you and your guests.
“Thanksgiving is the perfect time to focus on nourishment in every sense of the word—mind, body, and soul. The foods we eat can support not only our physical health but also our emotional and mental wellness. With a little planning, you can enjoy the holiday to its fullest without feeling overindulgent or regretful afterward,” concludes Jaya Jaya Myra.
This Thanksgiving, make every bite count by curating your meal to reflect your personal wellness goals. Whether you’re embracing the comforting warmth of sweet potatoes, indulging in a fiber-rich slice of pumpkin pie, or focusing on mood-enhancing foods, your holiday plate can be as intentional as it is delicious. So, gather around the table, savor the flavors, and celebrate a Thanksgiving that nourishes both body and spirit.
