Thanksgiving is TOMORROW and I am already looking forward to planning out how many desserts I will be sampling after dinner. There are so many options and I can’t just leave them there, with no one to enjoy them. After all, someone put in a lot of work to make these desserts.

However, the enticing, unhealthy dining options can lead to some unwelcome holiday pounds. According to a study by Kaviani, vanDellen and Cooper, short bursts of overeating, particularly for holidays, account for a “considerable portion of yearly weight gain.”

So, if you would like to try to exercise more self control this holiday season, I would like to share a few healthy options you can find at the Thanksgiving table.

1. Cranberries

Rich in antioxidants, this fruit can help boost immunity by preventing damage from oxidative stress. It also has been shown to help fight cancer, atherosclerosis and hypertension.

2. Turnip and Other Crucifers

Cruciferous vegetables such as turnips, cauliflower, brussel sprouts or broccoli, are high in vitamins and minerals. They are also low in calories and high in fiber.

They are also rich in chitinase, a type of enzyme that breaks down chitin. Chitin can be found in fungal cell walls and, according to this article in the Journal of Pharmacy and Bioallied Sciences, chitinases have been recommended in “augmenting the activity of anti-fungal drugs in therapy for fungal diseases.”

3. Cinnamon

The essential oils and derivatives such as cinnamaldehyde, cinnamic acid and cinnamate found in cinnamon have numerous health benefits, including:

  • Antibacterial activity against gastrointestinal and respiratory pathogens
  • Anti-inflammatory properties
  • Blood glucose-lowering effects
  • Protection against some degenerative disorders such as Alzheimer’s.

4. Garlic

Garlic is particularly good for your cardiovascular health. In some studies, garlic slowed the development of atherosclerosis and garlic extract has been shown to lower heart disease biomarkers such as LDL cholesterol and C-reactive protein.

5. Pumpkin Spice

Despite your personal feelings on this trendy flavor, pumpkin spice might actually be good for you. With cinnamon, ginger, nutmeg and cloves, there are multiple spices in there that have health benefits. Ginger has been seen to decrease appetite, BMI values and insulin resistance while cloves are rich in antioxidants.

6. Rosemary

Some studies have found that rosemary might be good for enhancing the communication between brain cells.

7. Turkey

The bird itself (skinless) is low in saturated fat and cholesterol and high in B vitamins, zinc, selenium and high quality protein.

If all else fails, just opt for portion control. Moderation is a huge part of living a healthy life and it doesn’t have to go out the door for Thanksgiving. Some strategies to help you avoid the overeating situation are below:

Don’t Skip Meals

While tempting to try to “save room” for the big meal, ignoring your hunger cues all day will make you more likely to ignore your fullness cues when you finally do eat. Treat this day like any other day in terms of eating.

Eat a Breakfast With Protein

Protein rich breakfasts help curb appetite all day long. In numerous studies, participants who eat a breakfast high in protein tend to eat less over the next 24 hours, even at all you can eat buffets!

Drink Water Before the Meal

Drinking a glass or two of water about 30 minutes before meals has been shown to help reduce the chances of overeating. With the additional water in your stomach, you will feel fuller, faster.

Don’t Start with Bread

Eating carbohydrates in your first course can mean a release of hunger-stimulating hormones. You are better off eating a few bites of turkey to start.

Chew Your Food

Eating is not a race. Practice mindfully chewing each bite completely before you take the next. This will help keep you in touch with your fullness cues and will help to avoid overeating.

Eat Mindfully

Before you go for seconds (or thirds), take a second to notice and appreciate everything in front of you. Savor the flavors, textures and richness of the foods – this is a meal to be enjoyed, not rushed through.

We hope you have a wonderful Thanksgiving with family and friends!