Turkey, ham, stuffing, candied sweet potatoes, pecan pie with vanilla ice cream—these are just a few of the mouth-watering food items that bring family and friends together for Thanksgiving. Yet how much is too much of these non-brain healthy foods that often leave you feeling lethargic, full, and bloated? The average person needs approximately 2,000 calories a day. Holiday meals can set you back about 4,500 calories—more than double you need in an entire day! That’s why Thanksgiving portion control is so important to a healthier holiday meal.

With Thanksgiving opening the holiday season, it’s more important than ever to set a healthy tone. Miss the mark on Thanksgiving and you could find yourself on a runaway train of overindulgence that takes you on a scary ride through to the New Year!

The good news is that you can practice portion control to keep you safe and satisfied on Thanksgiving and all year long. While learning what a portion size actually is, and eating that amount will require commitment and discipline, the rewards of successfully navigating a challenging meal are worth every effort!

Learning about portion sizes and following them is your ticket to preventing holiday weight gain. Studies have proven that people who practiced portion control for two years lost 5% or more body weight, compared with the 33% of participants who did not. (Those who did not gained 5% or more body weight.)

This Thanksgiving, size up your portions and make smart selections by using these helpful suggestions as a guide. (Brain Fit Life members can also incorporate the program’s delicious recipes and customizable meal planner to stay on track!).

• 3 oz. of meat, fish and poultry = deck of cards
• 1 baked potato = fist
• 1/2 cup mashed potatoes = 1/2 of a baseball
• 1/4 cup gravy = about the size of a golf ball
• 1 cup of salad greens = baseball
• 1/2 cup of stuffing = 1/2 baseball
• 1 cup of green beans = baseball
• 1 medium fruit = baseball
• 1/4 cup cranberry sauce = about the size of a golf ball
• 1 piece of cornbread = bar of soap
• 1 1/2 oz. cheese = 2 cheese slices
• 1/2 cup of sugar free ice cream = 1/2 baseball
• 1 teaspoon butter = 1 dice
• 1/8 of a 9-inch pie = about the size of a standard light bulb

Use these simple Thanksgiving portion-control tips to keep your diet in check and fend off weight gain this holiday season:

1. Eat a modest breakfast and lunch and drink 2 tall refreshing glasses of water prior to eating your holiday meal.
2. Don’t sit down to your holiday meal starving. You’re more likely to eat extra large portions and feel uncomfortable after. Eat a little something high in fiber about one hour before to help you not over eat.
3. Avoid skin and gravy on your turkey to keep this protein-packed meal a guilt free holiday indulgence. Gravy has approximately 40 calories per 1/4 cup serving. Two delicious tablespoons of gravy will help keep your calorie count in check and still allow you to savor its flavor.
4. Instead of high calorie mashed potatoes, try a healthier option of cooked cauliflower with herbs or spices, such as pepper or chives, added for flavor. This would only add up to 15 calories.
5. Sit next to a fellow healthy eater. There’s always strength in numbers.
6. Fill up at least half of your plate with vegetables. This will leave a lot less room for the higher calorie items. Fill up on healthy cooked vegetables before digging into anything else on the table.
7. Instead of pouring on the butter, add flavor to your potatoes or cooked vegetables by mixing in chicken broth, herbs or roasted garlic.
8. Reduce the amount of gravies and sauces you put on your plate. These are typically high in fat and calories.
9. Pace yourself through the meal. Eat slowly and enjoy the conversations around you. This will give you a chance to enjoy the meal and feel full.
10. Pay attention to your body’s cues. Eat slowly, breath, and when you start to feel full, it is time to stop.
11. When you’re done with your meal. Politely get up and excuse yourself from the table. This is a good time to help start cleaning up in the kitchen.
12. If you have a choice, select a smaller plate. It’ll give you the illusion of a fuller plate.

Following these 12 steps will give you the freedom to enjoy the holidays and give you the confidence you need to continue on your journey to improve your brain healthy lifestyle. Don’t be the stuffed turkey—enjoy the stuffed turkey—with proper Thanksgiving portions!

Make the conscious decision right now to know the delicious portions you will take into your body. As a guideline, write down your planned meal and do your best to stick to it.