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A Healthy – and Tasty – Eating Plan for Thanksgiving Dining responsibly doesn’t mean deprivation 
Thanksgiving dinner is as much a strategy as a feast. Do you load up on Aunt June’s sweet potato casserole and skip seconds on the macaroni and cheese? Maybe if you pass on the vegetables you’ll have room for two desserts. You need to plan so you can enjoy your favorite family dishes without eating to excess. However, you might not be aware that some conventional suggestions, such as fasting most of the day, designed to help you shave a few calories, could actually backfire. And, if you miscue, you could end up consuming 4,000 calories – what you’d ordinarily consume in two days or more—in one meal, say nutrition experts. By taking a few deliberate measures you can enjoy all your favorite foods without overeating. Here are five suggestions to help you leave the holiday table satisfied but unstuffed. 1. Eat breakfast on Thanksgiving. “If you starve you set yourself up for Thanksgiving [overeating]. You think you earned more eating,” says Jamie Pope, MS, registered dietitian. 2. Go ahead. Ruin your appetite. By munching on low-calorie vegetables and dip or other healthful appetizers while you’re waiting for the meal, you’re less likely to overindulge during the entrée, according to Ann-Marie Hedberg, registered dietitian. If you’re the host, serve soup as an appetite suppressant. “A broth-based soup can make a dent in your hunger,” says Pope, instructor in nutrition, Vanderbilt University School of Nursing, Nashville. If you don’t want to make a soup course, hot tea can substitute. “Sipping a hot beverage slows you down,” says Hedberg, dietetic internship director at the University of Texas Health Science Center, Houston. 3. Don’t pass the stuffing. In fact, don’t put any of the serving dishes, including the breadbasket, within easy reach, “Food in the middle of the table is an invitation to go back for seconds, Jamie says. Instead she recommends creating a serve-yourself buffet. When you have to get up to fill your plate you’re likely to give it more thought. To make the most of a buffet, check out all the offerings before making your selection. Take what you want and step away. 4. Talk. Not with your mouth full, but have a conversation. “Enjoying people is part of the Thanksgiving dynamic. Eat slowly, take time between course to enjoy the food and the company,” says Pope. 5. Be a picky eater. “In terms of aesthetic impact the most powerful is the first two or three bites,” Pope says. Concentrate on those first tastes. Really enjoy them and then push your plate back. And if you’re getting a raised eyebrow from the cook, play around with the leftovers for a bit so it looks as if you’re still eating.
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Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"
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