By Nutritionist Blogger Jeni Tackett, RD, LD

Thanksgiving dinner is a feast that can pack on the calories.  (You may need to hold on to your seats here.)  Thanksgiving dinner averages around 3000 calories and 229 grams of fat! ( Yes someone actually counted up all of those calories and fat grams.)

You can still enjoy your Thanksgiving meal without consuming a few days of calories and many days of fat grams. Here’s how:

•    Plate it!  Do not eat standing up in the kitchen or at a party table.  Put whatever meal or snack you plan to eat on a plate, sit down, and eat slowly.  We live in a rushed society where so many meals and snacks are eaten mindlessly.  Make an effort to eat mindfully this Thanksgiving.

•    Balance your day.  Do not skip breakfast on Thanksgiving Day.  Also don’t start the day with pumpkin donuts.  Start your holiday with a healthy breakfast such as oatmeal, high fiber cereal, or whole wheat toast with fruit.  If your feast is late in the day, have a salad and fruit for lunch.  Never skip meals, just limit your calories and think fruits and veggies.

•    Practice portion control.  I preach portion control all year round.  You may really like Grandma’s cheesy potatoes, but you don’t have to eat 2 cups of them.  Put one spoonful (around ½ cup) on your plate and eat slowly.  You can still have your favorite dishes but be reasonable about the portion.

•    Be choosey.  There are so many different kinds of pies, cookies, and holiday treats at Thanksgiving time.  Don’t waste your calories on store bought cookies.  Eat the desserts that are homemade and your favorites.  If you really like pecan and pumpkin pie then try a half slice of each.

•    Enjoy yourself.  Don’t feel guilty if you do overdo it at Thanksgiving dinner.  Remember that this is one meal and just a drop in the bucket in the grand scheme of things.  You can start eating healthy at your next meal.

So grab a plate, pull up a chair, and enjoy the good food, conversation, and traditions.  Make healthier eating your Thanksgiving tradition.

Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Unity Point-Trinity and Two Rivers YMCA. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.