Each Thanksgiving, heaping platters, irresistible grocery deals, and cherished family recipes can lead to significant food waste. It's something we might not think about very often, but roughly 40 percent of the food produced in the United States never gets eaten, and on Thanksgiving alone, an estimated 305 million pounds of food are thrown away. 

American University is helping tackle the issue through RECIPES, a five-year, $15 million National Science Foundation project dedicated to creating a more sustainable and resilient food system. But as RECIPES network researcher (and research director of the Healthy Schools, Healthy Communities program) Robin McClave points out, the most direct impact starts at home. Household food waste is the largest contributor to overall food waste in the country. 

“Food that doesn’t get eaten still uses all the resources it took to grow, harvest, transport, and process,” McClave says. “None of that disappears just because we throw something away. Small shifts—planning ahead, portioning realistically, and paying closer attention to what we’ve cooked and need to consume—truly make a difference.” 

Much of the holiday waste, she explains, comes from overbuying and underusing leftovers. Her advice: plan wisely. “Match your shopping and cooking to the number of people you’re serving,” she says. “If you’re hosting or bringing a dish, remember there will be plenty of food—there’s no need to double a recipe just because it’s tradition. And don’t let flashy discounts tempt you into buying more than you need. Bottom line: buy intentionally.” 

And after the feast? Using up your leftovers really does make a difference. “Package leftovers into ready-to-eat meals for the coming week,” McClave suggests. “After a couple of days, freeze them. They’ll stay fresh and turn into low-stress meals just when December starts getting hectic.” 

A More Affordable Table This Year 

While food waste looms large, there is one piece of good news for holiday hosts: Thanksgiving dinner is expected to be slightly less expensive this year. 

Economics Professor Gabriel Mathy points out that overall price increases for goods are continuing to cool. “Supply chain issues have eased, and demand is a bit weak, especially from lower-income households,” he explains. “Egg prices are down from their highs.” 

Some costs are still climbing, especially for imported food affected by tariffs. But Thanksgiving typically centers on locally grown foods, Mathy says. “That means the foods served tend to be the ones the US has a comparative advantage in producing. We can make them more cheaply here than abroad.” 

As for those imported foods? To avoid sticker shock this year, you’ll want to look twice at items like bananas and avocados—and even coffee and dessert—because prices for these products have surged since tariffs were imposed. But in short, Mathy says, “While many prices continued to rise across the American economy, the main Thanksgiving meal has not. Enjoy the time with friends and family.” 

Enjoy the Meal: Moderation is Key 

Holiday eating can be stressful. For many, Thanksgiving becomes a balancing act between enjoying our favorite foods and trying not to overdo it. Dietitian and MS Nutrition Education Program Director Dara Ford encourages a moderate approach that balances health and celebration. 

“Aim for nutritious eating most of the time, and view holidays like Thanksgiving as a chance to enjoy good company and favorite foods,” she says. “Try not to approach the meal with a restrictive mindset. Choose the dishes you truly enjoy without feeling obligated to eat everything and tune in to your body’s hunger and fullness cues.” 

Ford also offered advice on healthier holiday dishes. “Fried foods, dishes loaded with butter or cream, and excess alcohol can quickly lead to overeating during the holidays. If you’re preparing the meal, consider simple swaps like using Greek yogurt in place of heavy cream, roasting vegetables instead of creaming them, or roasting the turkey instead of frying it,” she says. “But if these swaps take away from tradition or enjoyment, focus instead on portion sizes and variety. If you love those buttery mashed potatoes, have some—just balance your plate with fruits, roasted vegetables, and other nutritious options. A mindful, balanced approach allows you to enjoy what you love.” 

Ford advises against skipping breakfast and lunch to “save” for Thanksgiving dinner. “By that point you’ll be ravenous and unable to make mindful decisions,” she says. “Instead, eat balanced meals every 3-4 hours that include some fiber, protein, and healthy fats. This will keep hunger in check while allowing you to enjoy the main course. If consuming alcohol, do so in moderation and with food to increase mindfulness, allowing you to choose foods that feel good.” 

Ford’s final advice is not to worry too much about calories. “My biggest advice is to truly enjoy the day. Dieting, restricting, and labeling foods as ‘cheats’ often leads to guilt and eating in ways that don’t feel good,” she explains. “Support your body with balanced foods and enjoy the holiday dishes you look forward to each year. Eating a slice of pumpkin pie isn’t a moral failure—it’s part of a tradition that may bring joy and connection. Giving yourself permission to enjoy the meal also makes it easier to return to your usual habits the next day.” 

Grounding the Day in Gratitude 

Gratitude is something we can cultivate year-round, says Department of Psychology Professor Anthony Ahrens, but Thanksgiving creates a distinct context. “Two things that might be special about Thanksgiving are that we remember Thanksgivings past, and we are part of a collective—everyone is reminded about gratitude,” he says. For some, that shared experience deepens appreciation. For others, “perhaps Thanksgivings past have been fraught, or perhaps past gratitude has been performative, and that might make it more difficult to be grateful.” 

Even in a stressful year, Ahrens notes that gratitude can help families navigate the holiday. “Authentic gratitude can remind us of people we trust and can remind us that even when things are stressful, there are some good things we do have,” he says. Stress and gratitude aren’t opposites: “Gratitude and stress can co-exist.” He adds that practicing gratitude can even create “a happy duty,” reinforcing a sense of purpose by connecting us to those who have supported us. 

Families looking to build gratitude into the day don’t need elaborate rituals. “The key here is to not force gratitude, but to invite it,” Ahrens says. Modeling small moments like slowing down, noticing something good, and naming it can be more effective than going around the table with required statements. “That modeling might be experienced as an invitation to gratitude rather than a demand.” 

Ultimately, gratitude resonates at Thanksgiving because it reminds us of our interdependence. “When I remind myself again and again that the things I find wonderful about my life are not due to my own efforts (certainly not fully due), that is something of an antidote to the cultural emphasis on individual achievement.”