Good Eats

Many of us look forward to Thanksgiving all year long, when we can indulge in special treats like roast turkey and pumpkin pie.

But that anticipation often turns into regret when one overeats and slips into a food coma.

It doesn't have to be that way, says Lori Kupferman, a nutritionist, dietitian and owner of May I Health You in Boca Raton. You can enjoy your feast without going overboard, she says. Making mindful, healthy choices is key.

"Before you fill your plate, observe everything that's being served," she says. "You may rush to eat something and then realize your favorite item is on the table, but you're already stuffed."

She suggests making the following food swaps to cut fat and calories without feeling like you've sacrificed flavor or tradition.

"Overall, the main goal is to be present at the Thanksgiving meal," says Kupferman. "It shouldn't be a free-for-all. After all, it's about being grateful and being with friends and family."

Skip: Dark turkey meat

Try: White turkey meat

Dark meat has more fat than white meat. "Fill up a third of your plate with breast meat," she says. "Filling up with lean protein helps stabilize your blood sugar and helps get and keep you full." Be sure to remove the skin as it's full of saturated fat.

Skip: Apple pie

Try: Pumpkin pie

Since pumpkin pie only has a bottom crust, it's lower in calories and saturated fat than apple pie. Pumpkin boasts vitamins and minerals, too.

Skip: White potatoes

Try: Sweet potatoes

Choose sweet potatoes if possible. Although white potatoes contain fiber and potassium, sweet potatoes provide even more potassium; have protein, fiber and vitamin A; and are less caloric.

Skip: Green bean casserole

Try: Sautéed green beans with almonds

Green bean casserole is a holiday classic - and a calorie bomb. Instead, dress up sautéed green beans with slivered almonds, which add protein.