Did you know that the average person will consume 3,000 calories on Thanksgiving dinner and gain one to four pounds between now and the end of year? That may not sound like a lot, but most individuals don’t lose the weight, which can add up over the years.

The good news is that you can still enjoy a great meal, and a day with family and friends. Here are a few tips that may make the day even better.

Eat breakfast. You may think it’s better to save calories for the big dinner but eating a small meal in the morning can help you control your appetite. Include some protein and fiber such as an egg with a slice of whole wheat toast or a bowl of oatmeal with nuts and fruit.

Be active. Take a walk early in the day, just before dinner, or after dinner. Go outside and play touch football with family, instead of watching it on TV. Start a new family tradition that includes activity like a scavenger hunt. The goal is to stay active.

Choose water. Limit your intake of alcohol and sweetened beverages. Try some fruit infused water instead. If having a cocktail, choose a glass of wine over a higher calorie mixed drink.

Lighten up. If you are the cook, make your recipes healthier with less fat, sugar, and calories. Try some new recipes or healthy substitutes. If you are the guest, bring a healthy dish to share, and make healthier choices. For example, opt for grilled veggies over a green bean or sweet potato casserole, pumpkin pie over pecan pie, and go easy on the gravy.

Watch your portions. If you can’t resist some of the fattening delicacies, survey the choices and select small portions of the foods you enjoy the most and may only get at the holidays. Another tip – use a smaller plate and avoid having seconds.

Slow down. Savor the food you are eating by putting down your fork between bites. Eating slowly and tasting each mouthful is a great way to enjoy your meal and feel satisfied with one plateful of food.

Focus on family and friends. Thanksgiving is not just about food. It’s a time to celebrate relationships with family and friends. Focus more on spending quality time together and the day will be a success, even without that extra helping of pie!

— Linda Feiden, Human Resources