Thanksgiving Meal Survival Guide

  According to the Caloric Control Council, the average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day alone.  That's the equivalent of more than 2 1/4 times the average daily calorie intake and almost 3 1/2 times the fat.  Yikes!  Here are some suggestions to prevent overfilling yourself:

• Don't go to Thanksgiving dinner hungry: We often eat faster and more when we are hungry.  Therefore, eat a wholesome breakfast and lunch on Thanksgiving day to avoid overeating at dinner time.
• Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly, put your silverware down while chewing and stop when you are full.
• Turkey - go skinless: Choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. Save your appetite for the side dishes and desserts.
• Side Dishes - watch your portion size: Strive for smaller portions. This way you can sample all the different foods. Moderation is always the key.
• Make a conscious choice to limit high fat items: High fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and marshmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again, moderation is the key.
• Drink plenty of water: Alcohol and coffee can dehydrate your body. Drink water to help keep you full and keep you hydrated.
• Leftover Turkey? Instead of turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables or a fresh garden salad with turkey.
• Experiment with new recipes: Many delicious yet healthy whole food contemporary Thanksgiving recipes can be found on-line.  Have some fun and experiment! 
• Don't forget the Exercise: Get a work out in before or after the meal to burn off some of those extra calories.  Consider taking a family walk after the food has settled.