Enjoy The Meal; Just Don’t Overdo It

Let’s have some fun for Thanksgiving this year and plan to have nothing but pie and coffee for supper. It could work perfectly if we have the feast early, say, between 1 p.m. and 2 p.m. Then, by 6 or 7 that evening, we’ll be ready for a light meal.

A hefty slice (about one-sixth of a pie) of traditional pumpkin or mincemeat pie with a dollop of whipped cream, along with a cup of coffee, 1 teaspoon of sugar and 1 tablespoon of half-and-half, weighs in at about 450 calories and 23 grams of fat. Now, that’s a serious addition to a typical Thanksgiving dinner, but when it stands alone, it’s a reasonable meal.

I know this sounds like heresy coming from a dietitian, but Thanksgiving is an extraordinary day. As a nation, we’re struggling with increasing fatness and all its health risks, so daily vigilance is essential. Learning to eat less fat and more fruits and vegetables is the key to better health.

But food is more than just something we eat. Living a healthy life includes enjoying special occasions and traditional foods that recall our family history and bind us to the people we love. Celebratory meals are bridges to the past and the future.

So, we need to find ways to enjoy those once-a-year foods that speak to us of comfort, warmth, love and friendship.

Certainly no one is expected to weigh and measure portions at Thanksgiving dinner. The idea is that you can eat a little of everything and fall within healthy guidelines.

But many of us are tempted to gorge. Although that’s sort of fun while you’re doing it, it usually feels awful when you’re done. Remember that, then follow these guidelines to get maximum satisfaction from smaller servings of food:

Resist the temptation to add butter to things. Try to enjoy the taste of real food.

Don’t pile it on. Create an attractive, one-serving plate. Have seconds if you’re still hungry.

Eat slowly, savoring every mouthful.

Take time to enjoy the company of the people you love.

Stop eating when you’re satisfied, not stuffed.

Plan an after-dinner activity to get everyone up and moving.

Have dessert later, when you’re actually hungry again.