Thanksgiving dinner is a cherished tradition, but the timing of the feast can significantly impact how you feel afterward. While some families gather for an early afternoon meal, others prefer a later evening dinner. Regardless of the schedule, overindulgence often leads to bloating and lethargy. So, what is the ideal time to enjoy this large holiday meal?
Why an Earlier Thanksgiving Meal is Better
Gastrointestinal experts suggest that eating your main holiday meal earlier in the day is the wiser choice. Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University and center director for the American Heart Association's Go Red for Women Strategically Focused Research Center, explains that while large meals are not generally promoted, there are strategies to manage the indulgence typical of Thanksgiving.
She highlights that consuming the bulk of your calories earlier allows your body more time to adjust if you overeat. Furthermore, eating a large meal close to bedtime is less than ideal. St-Onge cautions that lying down with a full stomach can lead to undigested food in the gastrointestinal system, potentially causing gastric reflux in prone individuals.
A YouGov poll of 1,000 U.S. adults, conducted between November 14 and 16, found that the most popular time for Thanksgiving dinner is between 4 and 5 p.m. To mitigate digestive issues, St-Onge recommends leaving 2 to 3 hours between your meal and bedtime for digestion. The exact time needed depends on factors like individual gastric motility, the meal's fiber and liquid content, and its overall size.
Moderation and Meal Planning are Key
Another expert, Kelley Bradshaw, manager of the Nutrition and Wellness Service at Brigham and Women’s Hospital, agrees that an earlier meal is beneficial. However, she emphasizes that moderation is ultimately more critical than timing.
Bradshaw notes that a giant lunchtime feast with multiple servings will likely cause discomfort, while a smaller, balanced meal eaten at 5 or 6 p.m. might leave you feeling fine. The quantity and composition of what you eat play a decisive role in how you feel post-meal.
Don't Skip Breakfast on Thanksgiving Day
It might be tempting to skip breakfast to "save" calories for the main event, but this strategy can backfire. Bradshaw warns that skipping meals can cause indigestion because stomach acid builds up with no food to break down. It can also lead to low blood sugar and subsequent overeating.
Instead, she advises a balanced breakfast with lean protein and fiber. Options like eggs, low-sugar Greek yogurt, or a protein shake, paired with whole-grain bread or whole fruit, provide sustained energy. A small snack, such as a piece of fruit or a quarter cup of nuts, between breakfast and the main meal can also prevent you from arriving at the dinner table ravenous.
Incorporate Movement and Listen to Your Body
Balance is essential for managing a large holiday meal. Marie-Pierre St-Onge recommends incorporating physical activity into your day. More strenuous workouts are best done before the meal, while leisurely neighborhood walks can be enjoyed throughout the festivities.
Walking not only burns calories but also aids digestion and provides a break from the table, reducing mindless eating. Bradshaw reminds everyone that Thanksgiving is just one meal, and it's okay to indulge without guilt. She uses a hunger scale from 1 (ravenous) to 10 (stuffed) to guide clients, suggesting people aim to feel full (around an 8) but not so full that they experience discomfort.
At the end of the day, enjoying your favorite foods in moderation and paying attention to your body's cues is the healthiest approach to the Thanksgiving feast.
