Ah, Thanksgiving—a time for family, delicious food, and the occasional awkward conversation with your second cousin twice removed. The holidays can be stressful for anyone, but when you’re pregnant, they come with an extra layer of complexity.
Whether it’s navigating comments about your body, managing pregnancy-related cravings, or simply figuring out how to stay comfortable, Thanksgiving can feel like a lot.
I remember one Thanksgiving a few years ago when I was navigating my own pregnancy. Between the mountain of food options, the pressure to answer a dozen baby-related questions, and my own feelings about how I was adjusting to my body, I left feeling overwhelmed instead of joyful. But over time, I learned ways to make the holidays more enjoyable while prioritizing my health, mindset, and values—and I want to share those tips with you.
Let’s talk about how to approach Thanksgiving with confidence, self-compassion, and a plan that works for you.
Why Thanksgiving Can Be Challenging During Pregnancy
Holidays often come with expectations, both spoken and unspoken. For those of us navigating pregnancy, they can also bring unique hurdles, such as:
- Food Sensitivities and Aversions: Foods you once loved might not sit well, while others may suddenly seem irresistible.
- Judgment or Unsolicited Advice: Family members might comment on how much (or how little) you’re eating or offer well-meaning but unhelpful advice about your pregnancy.
- Physical Discomfort: Long days, crowded spaces, and limited seating can add to the challenges of pregnancy.
- Emotional Vulnerability: Hormones and the weight of preparing for motherhood can make holiday stress feel even more intense.
Acknowledging these challenges doesn’t mean Thanksgiving has to be difficult—it just means going in with a little extra care and planning.
Mindset Shifts and Affirmations to Start With
Your mindset can set the tone for your day. Before heading into Thanksgiving, take a few moments to check in with yourself. Here are some affirmations to help you stay grounded:
- “I honor my body and its needs today.”
- “I am allowed to set boundaries to protect my energy.”
- “This holiday is about connection and gratitude, not perfection.”
- “My choices today reflect what’s best for me and my baby.”
You don’t need to do everything or please everyone. Focusing on your health (mental and physical) is enough.
Tips for Building a Blood Sugar-Balancing Plate
Thanksgiving is often a carb-heavy holiday, but building a plate that supports your energy and keeps you feeling good doesn’t mean skipping your favorites. It’s about balance:
- Start with Protein: Turkey (or plant-based alternatives) is an excellent source of protein, which can help stabilize your blood sugar.
- Add Fiber-Rich Vegetables: Look for roasted Brussels sprouts, green beans, or salads. These support digestion and keep you fuller longer.
- Include Healthy Fats: A drizzle of olive oil on veggies or a slice of avocado can go a long way in keeping your meal satisfying.
- Enjoy Your Carbs: Mashed potatoes, stuffing, and rolls are part of the joy—just pair them with the other components on your plate for balance.
- Don’t Forget Dessert: If you want that pumpkin pie, have it! Enjoy it mindfully and savor the experience.
Remember, Thanksgiving is just one day out of the year. It’s okay to enjoy the holiday foods you love while making small tweaks to support your energy and well-being. Don’t stress over being “perfect”—your body and baby are resilient!
Also, try not to restrict or skip meals earlier in the day to “save up” for the feast. Eating regular meals helps keep your blood sugar stable and reduces the likelihood of feeling overly hungry, which can make it harder to tune into your body’s needs. Thanksgiving is a time to celebrate, not a day to stress over food!
Setting Boundaries: Protecting Your Peace
Pregnancy seems to bring out everyone’s opinions, and Thanksgiving can amplify that. Whether it’s comments about your body, your eating habits, or unsolicited parenting advice, it’s okay to set boundaries to protect your peace.
Here are a few examples of how to respond compassionately but firmly:
- If someone comments on your food choices:
- “I’m listening to what my body needs today, thanks for understanding!”
- “I’m focusing on enjoying the meal and the company.”
- If someone makes a remark about your body:
- “I appreciate your concern, but I’m feeling good and following my doctor’s advice.”
- “I’m working on focusing on how amazing my body is for growing a baby!”
- If someone offers unsolicited parenting advice:
- “That’s an interesting perspective. We’re still figuring out what works best for us.”
- “Thanks for sharing, but I’ve got a great support team helping me navigate this.”
Remember, it’s not your job to manage other people’s feelings. Protecting your energy is an act of self-care, and it’s okay to politely excuse yourself from conversations that feel overwhelming. Boundaries aren’t about being rude—they’re about showing up for yourself and your baby.
Activities to Stay Present and Reduce Stress
Holidays are about more than food, so finding ways to connect and relax can help you feel aligned with your goals and values during pregnancy. Here are a few ideas:
- Take Breaks When Needed: If you feel overwhelmed, step outside for fresh air or find a quiet room to rest.
- Engage in Gratitude Practices: Share something you’re thankful for at the dinner table or jot down a few thoughts in a journal.
- Connect Without the Pressure: If small talk feels draining, spend time with a trusted family member or partner who makes you feel supported.
- Move Gently: A short walk after your meal can aid digestion and help you reset mentally.
- Practice Deep Breathing: If the day gets stressful, try inhaling for 4 seconds, holding for 4 seconds, and exhaling for 6 seconds.
Focus on What Matters Most
Thanksgiving (and all the holidays coming up) should be about connection, gratitude, and creating memories. Whether you’re excited for this season or bracing for challenges, remember that you’re allowed to approach the holiday in a way that feels good for you.
So, as you prep for the big day, give yourself grace. You’re growing a tiny human—an amazing feat that deserves to be celebrated in a way that feels right for you.
Have a Happy Thanksgiving! And if you’d like more support, learn how our team of dietitians can support you in your pregnancy journey here.
