By Text and recipes by Kathryn Matthews

updated 12:00 p.m. ET Nov. 23, 2008

In a country where supersizing and soaring obesity rates have become the norm, what is the best way to deal with our annual feast day?

Streamlining. The key to a healthy holiday meal, I've discovered, is that less can be more. Less fat. Less sugar. Less salt. And less on the plate. But not less flavor.

As a health-conscious cook and passionate eater, I've always loved Thanksgiving fare — garlicky winter greens, sweet-tart cranberries, a bronzed, crisp-skinned bird. It's delicious, even when simply prepared, and good for us. Turkey, for example, is an excellent source of lean protein. Sweet potatoes are rich in vitamin A and potassium. Pumpkin is an abundant source of beta-carotene, fiber, and iron. Kale, collards, and mustard greens, chock-full of vitamins A and C, have cancer-fighting properties. Fresh cranberries contain vitamin C and fiber.

Still, it seems inappropriate to equate Thanksgiving with "healthy." The humble gathering the Pilgrims experienced in 1621 has morphed into a feast of decadent caloric proportions — one that includes the likes of bacon-wrapped roast turkey, cheese-laced squash casserole, butter-drenched mashed potatoes, and marshmallow-topped candied sweet potatoes.

It's no wonder, then, that on Thanksgiving Day the average American consumes between 2,400 to 4,000 calories, according to Marlisa Brown, registered dietician and president of Total Wellness, a nutritional consulting company based in Long Island. This is way in excess of the USDA's recommended daily calorie requirements of 1,600 to 2,400 for women and 2,000 to 3,000 for men, depending on weight, age, and physical activity level.

The solution? Develop a healthy Thanksgiving mind-set before the main event. This means creating (and sticking to) a realistic calorie budget; getting some exercise before or after the meal; and lightening up the typically fat- and sugar-based Thanksgiving menu. To this end, the accompanying recipes yield maximum flavor with a minimum of fat and calories, and the following tips will help dinner guests and cooks alike keep extra holiday pounds at bay.

For the diner
Thanksgiving doesn't have to mean a departure from healthy habits. A few simple strategies can really impact how many calories you consume. The guidelines below will help you make smart choices about what you eat — while still enjoying your Turkey Day feast.

• Do the math first: Familiarize yourself with the calorie counts of your favorite foods. Knowing that a 3 3/4-ounce slice of pecan pie, for example, contains 431 calories (with 50 percent of those calories from fat) may deter you from that first bite.
  
  
• Don't skip breakfast or lunch: Saving yourself for the big meal only guarantees that you'll be filling up on high-calorie, high-fat snacks or hors d'oeuvres beforehand.
  
  
• Tight helps fight temptation: Slip on that little body-hugging black dress or those snug-fitting pants. Okay, your mother-in-law may not approve. But feeling uncomfortable in clothes that don't conveniently expand can discourage overeating. So ditch your muumuu, "relaxed fit" jeans, and anything with an elastic waistband.
  
  
• Limit alcohol and soda intake: Liquid calories do count. And alcohol stimulates appetite. Remember: wine (5 ounces), beer (12 ounces), spirits (1 1/2 ounces), and soda (12 ounces) typically have 100 to 150 calories per serving. Fruit-juice-based cocktails have even more. The best strategy: Drink sparkling water flavored with a squirt of lemon or lime.
  
  
• Monitor sodium intake: Steer clear of chips, cheese, and other hidden sources of salt, such as canned broths and soups, bouillon cubes, and prepackaged seasoning mixes, all of which contribute to bloat and weight gain. Substitute homemade or low-sodium products, where possible.
  
  
• Look before you heap: Scan the table carefully. Allow yourself larger portions of simply prepared foods, such as plain baked sweet potatoes or steamed vegetables; take smaller portions (perhaps 2 tablespoons) of calorie-dense stuffing or mashed potatoes.
  
  
• Eat with your five senses: Gobbling food mindlessly invites weight gain. It's not your Last Supper, so chew slowly and savor fully; enjoy what you eat.

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