A Feel-Good Thanksgiving Guide: A Doctor’s Simple Do’s & Don’ts for Body & Mind by Dr. Ritu Saluja-Sharma

This is a feel good Thanksgiving guide from a doctor with simple do and don’t tips that families can use right away. It focuses on colorful plates, protein for steady energy, smart sweets and kid involvement, while steering clear of solid beige meals, sugar overload and clean your plate pressure. The goal is an enjoyable holiday that supports bodies, moods and good times.

DO: Build Your Plate Around Color

Bright fruits and vegetables help steady blood sugar, boost energy and reduce inflammation.

Try: Roasted candied carrots, colorful vegetable sides, salads with citrus or pomegranate.

DON’T: Let the Plate Be All Beige

Mashed potatoes, rolls, stuffing, pie ... all together create a blood-sugar spike and crash that leaves kids (and adults) tired and irritable.

DO: Balance Each Meal With Protein

Protein helps keep kids full, focused and steady.

Try: Adding nuts to salads, Greek yogurt-based dips, roasted turkey first before the starches.

DON’T: Make Carbs the Main Event

Starting the meal with stuffing or rolls can cause a rapid blood-sugar spike. A simple shift in order – protein and vegetables first – changes how everyone feels.

DO: Use Whole-Food Sweetness

Fruit, spices and natural sweetness are just as satisfying — without the crash.

Try: Pumpkin pie made without refined flour or sugar, apple crisp with oats and cinnamon.

DON’T: Load Up On Added Sugar

Most holiday desserts combine sugar, white flour, and butter – a perfect storm for inflammation, cravings and afternoon crashes.

DO: Involve Kids In the Cooking

Kids are more likely to try foods they helped prepare and learn lifelong skills. Have kids measure ingredients, rinse veggies, design a fruit platter or stir pie filling.

DON’T: Pressure Kids to “Clean Their Plate”

Encourage curiosity and tasting, not perfection. Holidays are about enjoyment, not policing.

“Food is medicine – even on holidays. The goal isn’t perfection; it’s helping families enjoy the day while supporting their bodies, energy, and mood.”

Note: The content on 30Seconds.com is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on 30Seconds.com do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

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