Here are some health tips to keep you in check this Turkey Day

Thanksgiving is a time to give thanks for family, friends, and, oh yes, food. On Thanksgiving, Americans consume about 51 million turkeys and 20 percent of all cranberry sauce purchased each year, and meals high in calories, fat, sugar and sodium. Tables are filled with every type of potato (think marshmallow sweet potatoes); vegetable casseroles prepared with sticks of butter and heavy cream; delectable starches, irresistible desserts and high-calorie refreshments.

No wonder it’s often the year’s biggest weight gain. While average daily recommended caloric intake is 1,940 for women and 2,550 for men, that jumps to 4,500 calories consumed on Thanksgiving, according to Calorie Control Council.

{mosads}Who can resist the tempting, tasty array of homemade treats crafted by loved ones? It’s likely the holiday easiest to splurge and overeat, return for second, third and more helpings and endless after-meal nibbling when cleaning up.

Here are tips that help keep off the pounds, shake off salt and sugar, eliminate hangovers and stave off stomachaches, indigestion and spikes in cholesterol and blood pressure.

Don’t Starve Yourself: Celebrate Thanksgiving Earlier in the Day

While tempting to starve oneself until Thanksgiving dinner, don’t skip meals. Just as you shouldn’t buy groceries on an empty stomach, hunger can affect your judgment and lead to you saying “just this one time.” Consider an earlier dinner followed by interactive group activities to work off overeating.

Stay Healthy

Wash your hands. Clean hands help prevent spread of germs to yourself and others. Use this advice to your advantage when you’re busy, surrounded by others and don’t have time to get sick. 

Eat Slowly and Savor

Eat slowly so your body can digest and signal your brain that you’re full. During the holidays, try and enjoy the taste of your food rather than going for volume. Take little bits of food and ensure you chew everything fully. Thanksgiving is a good time as any to start this habit as slowly eating small amounts of food helps with digestion as enzymes break down food as you chew.

Select and Stick with a Few Foods You Savor

Replace calorie-filled hors d’oeuvres with a holiday tree made totally of vegetables, watermelon bowl of tasty fruits and berries and vegetable-based, less salty soups.

Instead of piling up your plate, stick with your favorites. This helps with portion control.

Try using smaller plates, glasses and utensils. The bigger the dishes, glasses, forks and spoons, the more food, drink and portions you’ll likely consume.

Replace heavy cream in mashed potatoes with skim milk or yogurt; fried with roasted or grilled veggies and healthy turkey without the skin.

Switch out Refreshments and High Calorie Additives

Be careful of typical Thanksgiving foods: gravy, bread, butter, potatoes and dessert. They can throw off your salt and sugar balance and leave you feeling miserable a few hours after your meal due to a change in blood pressure and spike in your insulin levels.

Instead of butter and oils in baking, replace with bananas and applesauce. Do the same with skim milk and imitation creams in cooking and low calorie or make-your-own healthy salad dressing. 

Keep Conversations Going

Ask dinner guests to share their favorite Thanksgiving and family stories. Conversations help stem overeating by taking breaks to talk, sing and tell stories and take important pauses and breaks from eating 

Continue Exercise and Routines 

Managing stress helps avoid “stress calories” among family and friends during what can be a stressful day. Walk away and get some fresh air if necessary. 

Travel safely to keep anxiety at a minimum. 

Plan ahead. Manage your schedule and do not overcommit. Don’t be afraid of saying no. Most importantly, enjoy your family and friends during this amazing time of year. Be thankful for what you have and take care of yourself while doing it.

Choose Moderation & Perspective

Stay within your lane during Thanksgiving and be reasonable. You’ll be much happier and feel better the next day if you resist the temptation of overeating. That said, avoid being perfect. It’s the holidays so try and enjoy it! 

Bhavesh Shah, M.D., is Medical Director, Interventional Gastroenterology, Long Beach Memorial (Calif.) Medical Center and Gastroenterology Director, MemorialCare Todd Cancer Institute.

The views expressed by contributors are their own and not the views of The Hill.