Thanksgiving celebrations are great times for families to get together. And it’s also traditionally a time to stuff yourself silly. But what kind of example are we setting for our kids when we gorge ourselves, then fall asleep in front of the TV? Since obesity in kids is on the rise, why don’t we try something different this year? Let’s keep an eye on our consumption and teach our kids how to eat in moderation—yes even during Thanksgiving.

Eat something before the big meal.
Yes, we said eat something. If you hold off and save your appetite for the big Turkey-fest, you’ll arrive so hungry, you’ll eat everything in sight. The same goes for your kids. Make sure they have some healthy snacks before-hand. Besides that, your child will be less cranky and whiny if they aren’t starving or loading up on sugar.

Go easy on the sugar
Kids love that sugar and there’s usually plenty of it sitting out. If you are going to Grandma’s house for Thanksgiving ask them to go light on the candy dishes that they are used to leaving around for company.

Watch your portion sizes
Big helpings of turkey and stuffing can lead to a bigger waistline. To avoid the unwanted expansion, be sensible when faced with a buffet. Make sure that fruit and vegetables make up at least half of your plate. Gina Clowes, a mother of two in Cranberry Township, PA, controls portion sizes by ensuring the different foods aren’t overlapping on her plate. If it’s a sit-down meal, the host will serve you and she could very well load up your plate. “Just eat what you’re comfortable with,” suggests Jacqueline Whitmore, founder and director of The Protocol School of Palm Beach, in Florida. “Never refuse hospitality or announce your diet when others are indulging,” she says.

As for the kids, you need to keep an eye on their portion size. For little ones, think about bringing your own small or compartmentalized plates. Sometimes their eyes can be bigger than their bellies and they may load up their plates. Not only will this give you an uncomfortable, sleepy child, it will also waste a lot of food. And that’s not a good message to send to your children either.  

Switch drinks
Here’s a novel idea, drink water. In the fall and winter, indoor air is drier and it’s much easier to get dehydrated. It’s calorie free and rehydrates you, which will keep your energy up and make you a little less likely to nod off in the middle of Aunt Helga’s tale of her trip to the grocery store. It will do the same for your children. An awake and alert child will make a much more polite child.

Makeover family recipes
Okay, we understand that Aunt Millie’s pumpkin pie is a time-honored tradition in your family. But perhaps you can reduce the amount of sugar or fat in a treasured family recipe without compromising taste? “Just do a test run first,” Susan Moores, a registered dietitian in St. Paul’s, MN, and a spokesperson for the American Dietetic Association.

Keep the family active
Even though your Thanksgiving schedule is packed, make the time to keep exercising. Encourage the kids to bring some toys and sports equipment. If the weather is nice enough, the whole family can pick up a friendly game of touch football or maybe shoot a few hoops of basketball after dinner.

Stress can also lead to overeating and weight gain. To reduce holiday stress, check out our gift guides. We’ve scouted out some great holiday gifts for you, the children, even all the grandparents. Get stressed over the holidays?

If you have any tips about how to avoid overeating in either your or your kids, or you need more advice, visit our Message Boards.