Thanksgiving is coming up. With the majority of Americans fully vaccinated against COVID-19, many people will likely return to their pre-pandemic traditions of gathering in large groups of friends and family for Thanksgiving dinner.

You and your family may want to enjoy your Thanksgiving meal without feeling overly full or uncomfortable afterward. The good news is that it’s possible to eat all your favorite foods and stay on top of your health goals. With some extra thought and prep, you can have the Thanksgiving you desire.

There’s a lot of ways you can successfully navigate Thanksgiving and still enjoy it, too. Here are eight tips for a healthy Thanksgiving meal.

While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast — such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk — so you won’t be starving when you arrive at the gathering.

Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices.

This advice is useful on your average day, but it’s especially helpful on Thanksgiving. Many foods we eat on Thanksgiving are high in sodium. Water will help flush out your body and alleviate bloating.

Drinking enough water can also help you feel more alert and energized, which is likely something you’ll appreciate on such a busy day. Adding soups to your holiday meals can also boost your hydration while improving meal satiety.

Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without.

Don’t waste your calories on foods that you can have all year long. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods.

This is one of the easiest ways to enjoy your holiday meal without going overboard. Just by eating slower, you’ll consume fewer calories. If you eat too fast, you can easily eat past the point of fullness. However, eating slowly gives your brain time to signal from your stomach that it’s full.

Slowing down also gives you the chance to appreciate the food before you. So eat slowly and really taste the food instead of wolfing it down. Put your fork down between bites and savor each mouthful of food. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

Try to resist the temptation to go back for second helpings. Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert. Choose the best bets on the buffet. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others.

White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, thin gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories. However, if you keep your portions small, you can enjoy whatever you like.

Don’t forget those alcohol calories that can add up quickly. Have a glass of wine or a wine spritzer and between alcoholic drinks, enjoy sparkling water. This way you stay hydrated, limit alcohol calories, and stay sober.

Thanksgiving is not just about the delicious bounty of food. It’s a time to celebrate relationships with family and friends. The main event should be family and friends socializing, spending quality time together, not just what is on the buffet.

Another thing that helps is to take a short walk after the meal. It helps your insulin sensitivity to get some light exercise after a meal.

So, while everybody else is crashing on the couch after the pie, maybe you can volunteer to walk the dog, and in doing so, you will not only be benefiting the dog, you’ll be helping your insulin sensitivity to get a little better, and you’ll digest that meal a little better so you won’t feel so bad later.

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