Thanksgiving is synonymous with an abundance of food. Turkey, stuffing, mashed potatoes, green bean casserole, glazed carrots, cranberry relish and pumpkin pie comprise a traditional menu.

Unfortunately, that one delicious meal can average 3,000 calories, with approximately 45% of calories from fat. Those numbers do not include appetizers and drinks.

Eating two to three times the calories of a normal meal causes the heart to pump more blood to the digestive system, putting pressure on the heart. Heart attacks, gallbladder pain and drowsiness, which can impair driving, are dangerous side effects of overeating.

To enjoy a holiday meal and avoid calorie overload, try the steps below:

• Choose only the foods you really love.
• Think small portions when filling your plate.
• Chew your food slowly, notice the taste and texture.
• Drink water or low-calorie beverages.
• Limit filling foods such as rolls and potatoes and select vegetables instead.

Remember that by adding just a few healthy habits into your regimen, you can still enjoy the holidays in a way that’s good for your body.

Happy Thanksgiving!