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Tips for a Healthy Thanksgiving

Happy Thanksgiving from Eat With Knowledge!!

Holidays are not just about family, friends, and being thankful… it’s also about the food!  So how can we honor our bodies this time of year and be thankful for a healthy relationship with food?  Here are some of my favorite tips for Thanksgiving.

1.  Be mindful of what you’re really craving at the table. There are no right or wrong answers! For me, I savor the homemade food, and leave the store-bought stuff behind.  My plate is full of turkey, stuffing, mashed potatoes, green bean casserole, and lots of homemade bread and butter! I tend to say no to the store-bought mac-n-cheese or appetizers ahead of the main meal. When it comes to dessert my plate is always filled with pie!! As much as I love ice cream, I usually say no because I have that all year.

2.  Be intuitive.  Allow your body to tell you when to stop eating, not when you think you should or when the food is gone from the plate.  Listen to your internal cues and try to be aware of the hunger/satiety cues your body gives you.  Chances are you WILL overeat at this meal but make it feel good and not too stuffed that you feel sick.

3.  1 & 2 are always easier when you eat a balanced breakfast and lunch before the big dinner splurge- you won’t be setting yourself up for a binge if you’re not absolutely starving by the time you get to the big holiday meal.

4.  Make choices that work for you and your body.  Bring something healthy to the party if you want to!  And on the flip side, if you want to indulge go for it with no guilt and shame!

5.  The most important rule- Thanksgiving is about the family, friends, and people in your life you are thankful for.  Can you add being thankful for your body and good relationship with food to the list?

Welcome to Eat With Knowledge!

We live in a world where nutrition information is everywhere, especially around “dieting”. It seems like there are “diet” messages everywhere we turn, potentially hidden in disguise! “Diets” can be addressed as such, like “Whole 30”, “Paleo”, “Weight Watchers”, or can be “clean eating” or “healthy eating”.  The problem is that diets can lead people into a cycle of restrictive eating and overeating, leading to a lot of guilt and shame.


Diets emphasize too much thinking with our “head” rather than trusting our bodies when it comes to food.  95% of diets fail but leave people thinking that it’s their fault. It’s not you, it’s the diet!


This blog will allow you to come to a reliable resource for nutrition information when you might not be sure where else to go.  As a Registered Dietitian Nutritionist specializing in eating disorders, I will not put you on a diet!!! I have exceptional training and education in food and nutrition and know what works for eating disorder treatment, as well as chronic dieting.  The answer is intuitive eating but what that means is different for every client.  I want to pass along my passion for nutrition and share nutrition knowledge with you!  I will provide my readers with:

  • Tips on disordered eating, eating disorders, chronic dieting, and intuitive eating
  • Topic posts about weight concerns, emotional eating, women’s health, and having a healthy relationship with food.
  • Nutritious recipes that are fast, easy, and flavorful
  • The latest research on nutrition topics

At Eat With Knowledge, my vision is simple: “Feel Fabulous About Food!”  At Eat With Knowledge, my mission is to:

-To respect all bodies and be weight-inclusive

-Enhance your physical and mental health

-Be your guide when it comes to meal planning and behavior modification

-Show you how flexibility works with food and activity

-Support you with your goals to help you feel fabulous about food

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