(BlackDoctor.org) -- I don’t know about you, but Thanksgiving is my favorite holiday. Any excuse to stay home from work and eat home-cooked sweet potato pie and savory, juicy turkey is a winner in my eyes.

It’s easy for most of us to pack on at least a pound (some gain more) during the holidays and keep the extra weight permanently, but it doesn’t have to be this way. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!

Get Active

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods. Eat less and exercise more is the winning formula to prevent weight gain during the holidays. Increase your steps or lengthen your fitness routine during the weeks leading up to and especially the day of the feast.

Eat Breakfast

While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast, such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk, so you won't be starving when you arrive at the gathering.

Lighten Up

Whether you are hosting Thanksgiving dinner or bringing a few dishes elsewhere to share, make your recipes healthier with less fat, sugar and calories. Most recipes call for more sugar and fat than is truly needed, and chances are no one will notice the difference if you make adjustments by using lower-calorie ingredients.

Here are some suggestions:

• Use fat-free chicken broth to baste the turkey and make gravy.
• Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
• Reduce oil and butter wherever you can.
• Try fat-free plain yogurt or sour cream in creamy dips, mashed potatoes and casseroles.

Police Your Portions

Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Do take in everything you see and before you fill your plate, survey the buffet table and decide what you're going to choose. Then select reasonable-sized portions of foods you cannot live without.

Try to resist the temptation to go back for second helpings. Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat. And this way, you'll have more room for a delectable dessert.

Best Bets on the Buffet

While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy and pumpkin pie tend to be the smarter choices because they are lower in fat and calories. And if you keep your portions small, you can enjoy whatever you like.

Slowly Savor

Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plateful of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads and other foods with lots of water and fiber add to the feeling of fullness.

Spread out the food and fun all day long. At family Thanksgiving gathering I know of, they schedule dessert after a walk, and enjoy it while watching a movie together.

Go Easy on Alcohol

Don't forget those alcohol calories that can add up quickly. Choose a glass of wine or a wine spritzer and limit drinks containing hard liquor, or enjoy sparkling water, which can still have a festive feel. This way, you stay hydrated, limit alcohol calories and stay sober.

Be Realistic

The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss. If you can shift to a mindset of weight maintenance, you will be ahead of the game and can ideally avoid gaining any weight over the holidays.

Focus on Family and Friends

It's important to remember that Thanksgiving is not just about the delicious bounty of food. It's a time to celebrate relationships with family and friends. The main focus should be on the joy of socializing and spending quality time together, not just what is on the buffet.

• BlackDoctor.org is a credible and trusted resource for African Americans to get healthy lifestyle information.  A "WebMD" for Black consumers is a good way of looking at us.  Our aim is to build a comprehensive database of accurate, relevant information and to be the first point of call whenever African Americans need medical/dental information or a referral to a qualified Black doctor.