Courtesy of RUSH

Thanksgiving is known for quality time around the table with friends and family — and for its large portions of indulgent dishes. It’s ridiculously easy to overeat when faced with so many delicious foods — the average Thanksgiving meal contains a whopping 3,000 to 4,500 calories — and there’s more to it than that inviting menu. “The holidays are time of joy as well as stress, so emotional overeating is a common problem,” says Elizabeth Simkus, NP, medical director of the RUSH Prevention Center and co-director of the Center for Metabolic Diseases. “Overindulging during the long holiday season can wreak havoc on your health and derail your health goals.” So as we head into the season of eating, here are some tips to lighten up some of your favorite dishes and resist the urge to overindulge.

• Don’t “save calories” before the big meal. You don’t want to go to Thanksgiving dinner overly hungry because then it is harder to monitor portion sizes and choices.

• Decide ahead of time what treat you’ll have and which you’ll let pass by. Which do you want more, the slice of pie or the glass of wine, dinner roll or cake?

• Fill half of your plate with veggies. “Start by filling half your plate with vegetables before adding the other items,” Simkus says. “Then eat your veggies first.” This will help keep you full, so you are not as likely to overindulge.

• Have to-go boxes to hand out, and freeze what is left behind, if you’re hosting. You can meal plan with those leftovers, too.

• Be sure to include a healthy dish in your menu and be creative. Maybe grill sweet potatoes with a little olive oil instead of baking them into a casserole with marshmallows, butter and brown sugar.

• Bring a healthy dish to pass. If you’re going to someone else’s home, bring something you know will be helpful to you and others and that tastes good, such as a salad or a healthier side dish like cauliflower macaroni and cheese.

• Be mindful this holiday season. “It’s easy to get distracted and overeat in the excitement of the day,” Simkus says. “Having the right mindset and a plan can help you enjoy the holiday without losing control.”