Don't Get Fat From Thanksgiving

Can't wait to sit around the dinner table with family and friends for Thanksgiving? Do you know that most Americans will eat over 4,500 calories and nearly 200 grams of fat on Thanksgiving day alone?

These are some strategies that can keep you from pigging out like everyone else.

Don't snack all day!

Prepare healthy snacks for when you watch the parade, like veggies and hummus, a bowl of berries or sunflower seeds, my favorite snack for TV watching! Not only are sunflower seeds rich in protein, if you buy them unpeeled, they are a lot of work too.

Don't go to the Thanksgiving dinner hungry!

Eat a big healthy breakfast and lunch so you don't overeat at dinner. You know how it works, we end up eating more and faster when we are hungry.

Drink lots of water

Fill up your stomach with water, which has no calories. Limit and even avoid your alcohol and coffee during dinner...dehydration is often confused with the desire to eat (especially water containing foods).

Avoid high-fat sides

Just say "no" to macaroni-and-cheese, casseroles and all those fried, creamy and sugary items. Stay away from mashed potatoes that are made with butter and milk, cream of mushroom soup, candied yams, marshmallows and gravy. Instead, choose mashed sweet potatoes with salt and garlic and steamed green beans.

Have your turkey skinless

Be smart about the turkey portion you select. You can eat as much white meat turkey as you want, the protein speeds up your metabolism.

Watch your portions

Don't go for seconds and thirds. And if you absolutely cannot resist fatty sides, just have a small helping. Remember, moderation is key!

Eat slowly

Stop when you are full and keep talking to your friends and family. Don't get tempted by more food, get up and walk around if you feel you are having a hard time to resist.

Offer to host Thanksgiving

If you are in charge of the meal, you can control the ingredients and make the holiday healthy not just for yourself but for your friends and family as well. Substitute high fat ingredients with lower-fat or fat-free items, like egg whites instead of eggs, skim milk instead of milk, greek yogurt instead of sour cream, etc. Have plenty of seasonal fresh vegetables prepared with minimal or no fat. Mash your potatoes with just salt and garlic instead of milk and butter. Choose whole grain breads.