Hey there, sports parents!
Gaspar here from HEROS Training System!
Thanksgiving is coming. Your family's gathering. The food is AMAZING. And you're worried.
You're thinking: "One big meal is going to ruin everything. My kid's going to gain weight. They're going to lose all their progress."
Here's what I want you to know: One meal is one meal. It's the pattern that matters.
I get it. You've been working hard all season to keep your athlete fueled, strong, and healthy. The last thing you want is a holiday to derail everything. But here's the reality: one Thanksgiving dinner won't ruin anything. Balance wins.
Let me show you how to enjoy the feast—guilt-free—and actually come out stronger.
The Myth vs. The Fact
MYTH: One holiday meal ruins everything.
FACT: One meal is ONE MEAL. It's the pattern that matters. If your kid eats well 80% of the time and indulges 20% of the time, they're doing GREAT. One Thanksgiving dinner won't derail progress. Balance wins.
This is real talk. One meal doesn't make or break anything. Consistency does.
The Plate Method: Your Secret Weapon
Here's the simplest, most effective strategy for any meal—especially holiday meals:
The Plate Method: 50% Vegetables | 25% Protein | 25% Carbs
Apply it to Thanksgiving:
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Half your plate: Roasted vegetables and salad (carrots, green bean casserole, salad)
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Quarter plate: Turkey (lean protein)
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Quarter plate: Stuffing and sweet potato (carbs)
You're still enjoying the feast. You're being strategic. You're getting nutrients, staying satisfied, and staying on track.
This isn't a restriction. This is balance.
Real Thanksgiving Strategies
Strategy 1: Eat Breakfast. Don't skip breakfast to "save room" for Thanksgiving dinner. That's a recipe for overeating and poor choices. Eat a solid breakfast (eggs, oatmeal, fruit). You'll make smarter decisions at the table.
Strategy 2: Move Before the Meal Go for a walk, play a game, do some light stretching. Movement before eating improves digestion and sets a positive tone for the day.
Strategy 3: Hydrate All Day Drink water throughout the day. Dehydration makes you think you're hungry when you're actually thirsty. Plus, water helps with digestion.
Strategy 4: Fill Half Your Plate with Vegetables. Vegetables are low-calorie, nutrient-dense, and filling. Start there. Then add protein and carbs. This simple shift changes everything.
Strategy 5: Enjoy the Food You Love. Don't skip the stuffing or pie. Enjoy it. Eat a reasonable portion, savor it, and move on. Restriction leads to binge eating. Balance leads to satisfaction.
Strategy 6: Don't Eat Until You're Stuffed. Eat until you're satisfied, not until you're uncomfortable. Your body needs time to register fullness—about 20 minutes. Slow down. Enjoy the conversation.
Strategy 7: Move After the Meal. Another walk, some light stretching, or play a game with the family. Movement aids digestion and keeps the day active.
What NOT to Do (The Mistakes I See)
Don't skip meals before the holiday meal. You'll overeat.
Don't restrict all day, then go crazy at dinner. Balance throughout the day.
Don't drink excessive alcohol or sugary drinks. They add empty calories and mess with hydration.
Don't sit around all day. Movement matters.
Don't feel guilty. One meal doesn't define your progress.
Don't use the holiday as an excuse to abandon all healthy habits. One day, not one week.
My Family's Holiday Reality (A Mixed Bag for Sure!)
Here's the thing: my family's holidays are a beautiful mix. My children's mom is Swedish, I'm Puerto Rican, and we're raising our kids between the USA and Spain. So every single holiday—Thanksgiving, Christmas, New Year's—is a blend of Puerto Rican culture, Swedish traditions, Spanish flavors, and American celebrations. It's a mixed bag for sure, but it's ours.
We've got mofongo and pernil sitting alongside Swedish meatballs and traditional Spanish paella. We're celebrating multiple cultures, multiple traditions, multiple ways of eating. And you know what? It works because we focus on balance and family, not perfection.
My kids know the basics of nutrition and balance. They eat well most of the time, so one big meal—whether it's a traditional Thanksgiving turkey, a Puerto Rican feast, a Swedish celebration, or a Spanish holiday dinner—doesn't stress me out.
But I also make sure we move, we hydrate, and we don't go crazy. We enjoy the food without losing our minds. We celebrate our heritage, our traditions, and our family across continents. That's the balance I want for your family, too—whatever your traditions look like.
Bringing It All Together…
Holidays are about family, gratitude, and yes—good food. Don't let nutrition anxiety ruin that. Use these strategies, enjoy the feast, and remember: one meal doesn't define your progress.
Your young athlete has trained hard all season. One Thanksgiving dinner isn't going to erase that. Balance, consistency, and moderation are what matter.
Enjoy the holiday. You've got this!
You can always count on the HEROS Training System for support and information. For more resources and tips, please visit us at myherostraining.com or myactos.com. You can also follow us on Facebook and Instagram. We're always looking to improve and hear from you! If you have any feedback, concerns, or ideas, please reach out to us at support@myherostraining.com.
Ready to Master Holiday Nutrition and Beyond?
Eat Like a Pro Ebook – Covers holiday eating, tournaments, and real-world challenges. Science-backed strategies you can apply immediately.
Cheesecake to Beefcake 12-Week Program – A beginner-friendly strength program with built-in nutrition timing principles. Perfect for building habits that last through the holidays.
IGNITE Membership ($247/mo) – Customizable workouts, flexible meal planning, habit coaching, and community access. Designed for busy families navigating real life.
ASCEND Membership ($397/mo) – Everything in IGNITE plus fully personalized programs, bi-weekly 1:1 coaching, form analysis, and priority support.
Start Your Kickstart Trial ($69, 14 days) – Full app access, nutrition tracking, video demos, 1 live virtual session/week, and bilingual support. Full credit toward membership if you join.
Remember: More is not always better; better is always better!
Until next time!!!
Gaspar
Clinical Performance Specialist in Athletic Development
ACTOS Performance Innovation / HEROS Training System [HTS]
Dr. Rosario's expertise is built on a lifelong commitment to fitness as a dedicated parent and coach. He is certified by the International Sports Sciences Association (ISSA) in multiple advanced areas, including Weight Management, Youth Fitness Training, Fitness Nutrition Coaching, and Sports Exercise Performance Enhancement. He also holds a Doctorate in Health Sciences and is a certified Level 1 Strength and Conditioning Coach through the IUSCA with continued education through ISSA in specialized training methodologies such as High Intensity Interval Training (HIIT), Plyometric Training Integration, and Speed / Agility.