Published
7 minute read
Written By: Dr. Kendra FitzPatrick, Doctor of Nursing Practice
Picture this: it's Thanksgiving morning, the house already smells like sage and butter, and there's a full day of family, football, and food ahead. Most of us don't walk into that day with a plan. We walk in hungry, a little frazzled, and ready to "deal with it tomorrow."
This year, let's try something different. Instead of a list of rules, we're going to spend the day together — so you know exactly what to do when the appetizers come out, the wine gets poured, and someone cuts you a slice of pie you didn't ask for.
And if your holiday looks quieter than a crowded table — a small meal at home, a shift at work, or a season that feels a little lonely — this is for you too. The same choices apply, and our team is here for you through the holidays, whatever they look like.
Why the holidays are harder than one big meal
It's rarely one Thanksgiving dinner that derails progress — it's the six weeks from late November to New Year's, when food is everywhere and routines fall apart. Research suggests the average holiday weight gain is fairly modest, but it often isn't lost afterward. That's why one perfect day matters less than having a game plan you can repeat at every gathering.
A sample Thanksgiving: your decisions, hour by hour
Here's how a typical Thanksgiving tends to unfold — and where the small decisions add up. At each stop, you'll see the moment and our smart call. None of this is about perfection; it's about choosing on purpose instead of on autopilot.
9:00 AM and 12:00 PM — Breakfast and lunch
The moment: You know a big meal is coming, and it's tempting to skip breakfast and lunch to "save room."
The smart call: Eat both. Think scrambled eggs with veggies or cottage cheese with berries in the morning, then a light lunch like a turkey lettuce wrap or a chicken salad. Showing up ravenous at 3 PM is the fastest way to lose a standoff with the cheese board. A morning walk with family — or a Turkey Trot! — is a bonus.
3:00 PM — You walk in the door
The moment: The kitchen island is covered: a cheese board, crackers, chips and dip, spiced nuts, deviled eggs, shrimp cocktail, and a veggie tray. Dinner isn't for two more hours.
The smart call: Fill one small plate with protein and vegetables — shrimp cocktail, deviled eggs, a few slices of meat and cheese, crunchy veggies — then step away from the island. The conversation is better in the living room anyway. On a GLP-1, it's easy to fill up on appetizers and have no room left for the meal you've been looking forward to.
4:00 PM — Someone hands you a drink
The moment: A glass of wine or a festive cocktail appears in your hand.
The smart call: If you'd like a drink, pick the one you'll truly enjoy and sip it with some food in your stomach. Then switch to something festive without the alcohol — a cranberry spritzer or a seltzer with a sprig of rosemary keeps a glass in your hand. On a GLP-1, alcohol can hit harder and worsen reflux and nausea, so less really is more today.
5:00 PM — Dinner is served
The moment: Turkey, ham, mashed potatoes and gravy, stuffing, sweet potato casserole, green bean casserole, rolls, and cranberry sauce.
The smart call: Start with a generous portion of turkey, add vegetables, then pick one or two sides you truly look forward to all year — in small portions. Pass on what you won't remember tomorrow, and go light on gravy and creamy casseroles if heartburn tends to be an issue. When everyone heads back for seconds, give it 15 to 20 minutes first. On a GLP-1, you may feel full sooner than everyone around you — trust that first signal. Because food stays in your stomach longer, eating past it is what tends to bring on nausea and heartburn later in the evening.
7:00 PM (or 6:00 PM if you're rushing home to get the littles to bed!) — The dessert table
The moment: Pumpkin pie, pecan pie, apple pie, cookies, and whipped cream as far as the eye can see.
The smart call: Choose your favorite, take a small slice (or split one), and savor every bite. More on navigating dessert pressure below.
8:30 PM and the morning after — Leftovers and getting back on track
The moment: Your host is packing containers for you to take home — and tomorrow you may wake up feeling full, puffy, or regretful.
The smart call: Say yes to the turkey and vegetables; leave most of the pie and rolls behind. Take a short walk after dinner and avoid lying down for two to three hours. The next morning: no guilt, no skipping meals, and no panicked trip to the scale. Drink water, eat a protein breakfast — leftover turkey counts — and slip back into your routine. One day is one day.
GLP-1 tips: heartburn and nausea
GLP-1 medications slow how quickly your stomach empties, so rich, fatty holiday meals sit longer and can trigger heartburn, reflux, or nausea. The timeline above is your best prevention — but it helps to have a plan if symptoms show up anyway.
Over-the-counter options that can help:
• Tums (calcium carbonate): fast relief for occasional heartburn
• Famotidine (Pepcid): can be taken before a large meal to help prevent heartburn, or after symptoms start
• Omeprazole (Prilosec): for more frequent symptoms; works best taken consistently before your first meal of the day rather than for immediate relief
• Anti-nausea medication: if your provider has prescribed an anti-nausea medication, keep it on hand for the holidays
Always check the label for dosing and talk with your managing provider before starting something new, especially if you take other medications or have other health conditions.
When to seek care: If you have persistent vomiting, can't keep fluids down, severe or ongoing abdominal pain, or signs of dehydration, please go to urgent care or the emergency department rather than waiting it out.
The emotional side: pressure, pie, and permission
Holiday food is never just food — it's tradition, love, and memory. That's why "no thank you" can feel like turning down more than dessert.
Enjoy a little — without the guilt. A few bites of your true favorite, eaten slowly and savored, is part of a healthy relationship with food. A single holiday meal won't erase the work you've put in, and guilt only fuels the "I already blew it" spiral.
Have a polite exit ready. You don't owe anyone an explanation. Try: "It was delicious — I'm so full, but could I take a little home?"
Start your New Year's resolution now
Don't wait for January 1st. Pick one habit to protect this season — protein at breakfast, a walk after your biggest meal — and keep your follow-up appointments on the calendar. We're highly available throughout the holidays, including telehealth visits while you travel, and we're here to help you meet your goals.
Written By: Dr. Kendra FitzPatrick, Doctor of Nursing Practice
"You don't have to choose between your goals and your traditions. The memories are the point — the second slice is optional."
