Eating smart on Thanksgiving

On average, Americans gain approximately one to two pounds during the holiday season. While this weight gain isn't dramatic, research shows it tends to stick and accumulate over the years. Whether thin, curvy or pleasantly plump, you can avoid adding excess poundage with mindful eating in moderation and by employing a few simple strategies.

Don’t skip a meal. We know all too well what it’s like to starve for the entire day before the much-anticipated Thanksgiving feast, but skipping meals may result in overeating. Rather than skipping meals to leave room for dinner, eat breakfast and small, healthy snacks throughout the day. Include lots of fiber in your diet by eating fruits, vegetables and whole grains to satisfy your hunger.

Eat what you love, leave what you like. Wanting to pig out on Thanksgiving is totally normal, but Black Friday shopping will be far less enjoyable with a post-Thanksgiving gut. Instead of stuffing your belly with food that will leave you slumped, pick things that will have you energized for the post-dinner festivities.

Eat low to high when it comes to calories. Start with a broth-based soup or salad, then move on to lean protein, and by the time you reach for that sweet potato pie, a few bites will be all you need to feel satisfied.

Treat yo’self & nix the guilt. Feeling guilty after eating foods you don’t usually allow yourself to eat can breed more unhealthy behaviors. Abandon the negative thoughts and let yourself have a day of enjoying food, family and friends.

Get physically active. After dinner is a great time to go outside for a walk and catch up with family members, or play a game of baseball or basketball.