Are you ready for the beautiful tasty fall season?
When it comes to the fall season turkey is a great source of lean protein, providing essential amino acids that support muscle repair, recovery, and overall health. It’s also a good source of nutrients like B vitamins, selenium, and zinc. One amino acid you may have heard associated with turkey is L-tryptophan. Tryptophan is an essential amino acid that your body uses to produce serotonin, which plays a role in mood, and melatonin, which helps regulate your sleep-wake cycle.
So, does turkey actually make you sleepy?
Sort of, but probably not for the reason you think! Turkey contains tryptophan, but it doesn’t contain enough to act as a sleep aid on its own. After a large meal, particularly one containing carbohydrates, more tryptophan may become available to the brain. Combine that with a very full stomach and a cozy holiday atmosphere, and suddenly the couch is looking pretty appealing.
Enjoy the Feast Without the Food Coma
You don’t need to skip your favourite holiday foods to avoid overdoing it. A few simple strategies can help:
• Start with protein & veggies: Build your first plate around turkey, vegetables, and your favourite sides rather than filling up on bread and appetizers first. Make something new and different to try, such as the Roasted Butternut Squash Harvest Bowl, as a side salad.
• Choose what you really want: You don’t need a little bit of everything just because it’s there. Pick the dishes you’re genuinely excited about and enjoy them.
• Slow down: Give your body some time to recognize that it’s full before going back for seconds. And yes, seconds are allowed!
• Leave room for dessert: Rather than trying to be “perfect,” enjoy the foods you love in portions that leave you feeling satisfied, not stuffed.
And remember, one big holiday meal isn’t going to undo your healthy habits if you’ve been consistent. Enjoy the food, enjoy the company, and if you end up needing that post-dinner nap…well, that’s what holiday weekends are for.
Simple Ways to Enjoy Turkey
Turkey doesn’t have to only be a “Thanksgiving thing”. It’s a great lean protein option. Try it in a whole-grain wrap with veggies, tossed into a salad, added to a grain bowl, ground turkey lettuce wraps, made into turkey burgers, or simply paired with roasted vegetables and sweet potato for an easy high-protein meal.
Meet our Nutritionist
Lauren Webber, CNP is the Holistic Nutritionist at Elevate Training, Health and Wellness. After transforming her own health through nutrition education starting at age 15, she’s passionate about helping others build balanced, sustainable habits. Lauren takes a holistic approach—looking beyond food to support overall wellness and lifestyle.
For more information on meal planning and nutritional guidance, please contact us.