According to estimates by the Calorie Control Council, the average American Thanksgiving meal contains between 3,000 and 4,500 calories. The following tips will help you enjoy your meal without going overboard on calories.

Limit yourself to one plate

By skipping seconds (or thirds), you can easily limit your portion sizes. You should be able to enjoy your Thanksgiving favorites while staying under 1000 calories. While that sounds like a lot, it's merely a fraction of the national average.

Go heavy on the vegetables

Adding extra vegetables is a good way to fill up and improve the nutrition of your meal with fewer calories. Add extras to salads like chopped broccoli, sliced bell peppers, and sliced cabbage. Add diced mushrooms or shredded carrots to stuffing, and mix finely chopped cauliflower into casseroles.

Limit your choices

When there are too many choices, it is tempting to try a little of every dish. This results in an overflowing plate of generous bites. Plan a holiday meal like you would any other. Select two vegetables or fruits, a protein source, and a grain. Of course, these dishes may be dressed up for the holidays, but stick with only four to five separate dishes. You will be able to taste all of the options and still keep the portions and calories under control.

Take a water break

Put the focus on the special food and skip the high-calorie drinks. Sipping on water instead of sweet tea and soda can drastically reduce your calorie intake. Drinking water between courses and between cocktails can also help to fill you up and keep you hydrated, lessening the effects of the alcohol and excess sodium.

Don't pass up true treats

"Eat and enjoy" is advice not shared often enough during the holiday season. The holidays bring special foods that you eat only once a year. Pass on more common items like rolls and mashed potatoes. Take one serving of special holiday foods and enjoy every bite. Forcing yourself to pass up on true treats will only make you feel deprived and that is no way to spend a healthy holiday season.

Practice mindful eating

Planning, tending to guests, and bustling conversations can be distracting. When it is time to join the table, keep mindful eating high on your priority list. Eat slowly and focus on the flavor of the food. Put your fork down between bites and take sips of water. These small changes will slow your eating, help you enjoy your meal, and keep you aware of your hunger level.

Take on new traditions

Special family recipes will always be part of the holidays, but making a commitment to a healthy lifestyle may mean that it's time to start a few new traditions. Delicious food doesn't have to be loaded with calories, fat, and sodium. The 3-course healthy holiday meal listed below is under 710 calories. It also has all of the traditional flavors with a fraction of the fat and sodium.

Starter:

Roasted Acorn Squash Soup with Feta (166 calories)

Main Course:

Almond Dijon Turkey Cutlets (206 calories)

Side Dishes:

Roasted Brussels Sprouts with Lemon and Pomegranate (84 calories)

Carrot, Chickpea, and Farro Salad with Thyme (157 calories)

Dessert:

Spiced Crustless Pumpkin Pie (96 calories)

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.