By Chase Merfeld, MS, RDN, LN, CSR

www.chasingyourhealth.com

Thanksgiving is here — the day when your kitchen smells like happiness, your house gets louder by the minute, and your plate mysteriously becomes a 3-tier mountain of carbs.

Let’s get one thing extremely clear: It’s one day. Enjoy it.

Healthy eating doesn’t mean skipping the foods you love or avoiding the traditions that bring joy. It means honoring your whole health — stress, connection, joy, nourishment — not perfection.

🍂 1. Start Your Day With Whole-Health Habits (Not Rules)

A balanced Thanksgiving starts long before dinner. A few simple habits can help you feel your best without restricting yourself or “earning” your meal.

Try this:

Eat breakfast — showing up starving never ends well.
Move your body — family walk, Turkey Trot, snowball fight, football, whatever feels fun.
Drink water — hydration helps your energy and digestion.

This day is not about rules — just supporting how you want to feel.

🍽️ 2. Build a Plate You Love — And Still Feel Good Eating

You don’t have to choose between health and happiness. A realistic, satisfying plate can include everything:

½ plate: veggies and colorful sides
¼ plate: protein (turkey, ham, plant-based options)
¼ plate: carbs (stuffing, mashed potatoes, rolls — the essentials)

And YES —

Seconds are part of the tradition.

No shame. No guilt. Just enjoyment.

🧡 3. Mindful Eating Without the Pressure

Thanksgiving is not calorie-counting day.

It’s about sampling the family recipes, savoring the flavors, and being present.

Mindfulness simply means checking in with yourself:

Eat slowly
Notice your fullness
Take breaks
Enjoy what you actually love

Mindfulness adds to the experience — it doesn’t restrict it.

🥗 4. Add Something Fresh + Vibrant

Thanksgiving is famously beige.

Add a little color:

A crisp salad
Roasted veggies
Fresh fruit platter
Citrus-dressed greens

Simple additions help energy, digestion, and balance — without taking away from the classics.

🍰 5. Dessert + Drinks: 100% Allowed (Without Guilt)

Pumpkin pie. Pecan pie. Apple crisp. Cheesecake. Bars. Cookies. The whole dessert table deserves its own spotlight.

Choose the desserts you actually love.

And while we’re being honest:

👉 You bet your ass I’m gonna enjoy an adult beverage or five. And so can you.

It’s Thanksgiving — a perfect day for great food, great drinks, and great company.

A few realistic tips:

Sip slowly
Hydrate between drinks
Pick your true favorites
Skip what doesn’t matter to you
No guilt — ever

This day will not undo your progress.

🧩 6. Whole Health > One Meal

Your overall health is shaped by many things — not one day of indulgence.

Whole-health includes:

Stress reduction
Sleep
Movement you enjoy
Hydration
Joy
Family
Laughter
Connection

You can care for your health AND enjoy the holiday fully.

🦃 7. So… Should You Enjoy Thanksgiving?

YES.

Emphatically.

Absolutely.

One million percent.

**Eat the stuffing.

Enjoy the pie.

Have the beverage.

Laugh with your family.

Make memories.

Live your life.**

This is exactly what a healthy lifestyle includes.

🤎 Final Thoughts

Thanksgiving is about gratitude, connection, warmth, chaos, and joy.

Nourish your body and your happiness.

And if anyone gives you side-eye about your food choices, remind them:

Mashed potatoes bring more joy than unsolicited nutrition advice.

Happy Thanksgiving from Chasing Your Health. 🧡

🩺 A Quick Note for My Friends Navigating Diabetes

Thanksgiving can feel overwhelming when managing diabetes — the holiday plate is typically 90% carbs and 10% “I’ll worry about it tomorrow.”

But here’s the truth:

You can enjoy Thanksgiving AND support your blood sugars. It doesn’t have to be all-or-nothing.

The goal isn’t perfection — it’s pairing foods in a way that helps you feel good after you eat.

🥘 How to Build a Diabetes-Friendly Thanksgiving Plate (Without Missing Out)

Here’s a simple, realistic way to structure your holiday plate:

1️⃣ Start with protein

Turkey, ham, or plant-based protein helps support blood sugars and keeps you fuller longer.

2️⃣ Add fiber + color

Fiber is your best friend here:

roasted veggies
green beans
brussels sprouts
salads
carrots

Fiber helps smooth the post-meal rise in blood sugars.

3️⃣ Choose your carbs with intention (not restriction)

You do NOT have to skip the favorites.

Just pick the ones you’re truly excited about and pair them with protein or veggies.

Carbs you can absolutely include:

stuffing
mashed potatoes
rolls
sweet potato dishes
cranberry sauce

4️⃣ Aim for balance — not deprivation

A balanced Thanksgiving plate might look like:

½ plate veggies + fiber
¼ plate protein
¼ plate carbs

…and then go back for what you love most.

5️⃣ Dessert? Yes. Truly.

Enjoy the pie.

Savor it.

Eat it slowly.

One dessert doesn’t undo anything — and pairing it with protein (or just having it after your balanced meal) helps soften the blood sugar spike.

🧡 If You Use Insulin or Medications That Can Cause Low Blood Sugar

Eat consistently, dose appropriately, and adjust as needed.

Thanksgiving meals are slower and longer — just be mindful of timing.

And above all:

Guilt doesn’t improve blood sugar. Stress doesn’t improve blood sugar. Joy absolutely does.

Happy Thanksgiving -Thankful - Friends - Family - Chase Your Health-

Chasing Your Health Thanksgiving Recipes

🥔 Chase’s Herb-Roasted Parmesan Smashed Potatoes

A Thanksgiving Side That’s Crispy, Comforting, and Dietitian-Approved(ish).

These smashed potatoes are crispy on the outside, soft on the inside, and loaded with herbs, garlic, and a sprinkle of parmesan for that chef’s kiss Thanksgiving finish.

They’re simple, crowd-pleasing, and pair with literally everything on the table — including your second helping of pie.

📝 Ingredients

2 pounds baby Yukon Gold potatoes
2–3 tablespoons olive oil
1 tablespoon melted butter (optional, but it’s Thanksgiving… so yes.)
3 cloves garlic, minced
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt & pepper to taste
¼ cup grated parmesan (more if your heart says yes)
Fresh parsley, chopped (for garnish)

👨‍🍳 Directions

1️⃣ Boil the potatoes

Add whole baby potatoes to a large pot, cover with water, add salt, and boil until fork-tender (about 15–20 minutes).
Pro tip: the softer they are, the crispier they get later.

2️⃣ Drain + steam dry

Drain the potatoes and let them sit uncovered for 3–4 minutes.
Dry potatoes = crispier smashed skins.

3️⃣ Smash time

Place potatoes on a parchment-lined baking sheet.
Gently smash each one with the bottom of a glass or measuring cup until flattened but still holding together.

4️⃣ Season like you mean it

Mix olive oil, melted butter, garlic, and all seasonings.
Brush or drizzle over each smashed potato generously.

5️⃣ Roast until crispy

Bake at 425°F for 25–30 minutes or until golden and crispy on the edges.

6️⃣ Add the magic

Sprinkle parmesan over everything in the last 5 minutes of baking.
Finish with fresh parsley.

7️⃣ Serve hot and watch them disappear

Pairs well with turkey, ham, vegetables…
and also pairs well with eating them straight off the pan like a gremlin.
(We don’t judge on holidays.)

💡 Make It Dietitian-Friendly (But Still Delicious)

Swap half the oil for broth if you want it lighter.
Add roasted garlic for more flavor without more fat.
Serve with a protein to support blood sugar balance.
Add Greek yogurt or cottage cheese dip on the side for protein.

🥕 Roasted Carrots with Light Whipped Feta Cream

A Healthy, Bright Thanksgiving Side Dish

These roasted carrots bring natural sweetness, depth, and color to your holiday table — and the whipped feta cream adds a tangy, protein-rich, luxurious finish without being heavy.
It’s the perfect “feel good, look fancy” dish.

📝 Ingredients

For the Carrots

2 lbs whole carrots, peeled (rainbow carrots look amazing!)
1 ½ tbsp olive oil
1 tsp smoked paprika
1 tsp garlic powder
1 tsp dried thyme
½ tsp cumin (optional but delicious)
Salt & pepper to taste

For the Healthy Feta Cream

½ cup reduced-fat feta cheese
½ cup plain Greek yogurt (2% recommended)
1 tbsp lemon juice
1 tbsp olive oil
1 small garlic clove
1–2 tbsp water (to thin as needed)
Black pepper, to taste
Optional: ½–1 tsp honey for balance

Toppings (Optional but Recommended)

Fresh parsley or dill
Toasted pistachios or walnuts
Lemon zest
A drizzle of olive oil

👨‍🍳 Directions

1️⃣ Roast the Carrots

Preheat oven to 425°F.
Toss carrots with olive oil, smoked paprika, garlic powder, thyme, cumin, salt & pepper.
Spread evenly on a baking sheet.
Roast 25–30 minutes, flipping halfway, until lightly charred and tender.

2️⃣ Make the Healthy Whipped Feta Cream

Add feta, Greek yogurt, lemon juice, olive oil, garlic, and pepper to a blender or food processor.
Blend until creamy and smooth.
Add 1–2 tbsp water to achieve desired consistency (should be dollop-able, not runny).
Taste and adjust with lemon, pepper, or a touch of honey if desired.

3️⃣ Plate It Beautifully

Spread the whipped feta cream on the bottom of a serving platter.
Arrange roasted carrots on top.
Garnish with herbs, nuts, and a light drizzle of olive oil or honey.

💡 Why It’s Healthy

Carrots = fiber, antioxidants, vitamin A
Greek yogurt = protein + creaminess with less saturated fat
Feta adds flavor without needing much
Olive oil supports heart health
High flavor, low heaviness — a win for Thanksgiving

🍂 THANKSGIVING: FINDING BALANCE WITHOUT LOSING THE JOY

🍂 1. Start Your Day With Whole-Health Habits (Not Rules)