The holiday doesn't have to be one of those gatherings where you feel (and look) ashamed afterward. Neither is it something you "survive." This Thanksgiving, we'll equip you with basic caloric information on some holiday favorites and healthy eating tips. It's up to you to choose and portion it out smartly so that you don't end up looking at your belt notch in shame.

Remember, Thanksgiving is a joyous occasion and that one overindulgent meal won't be the one that makes you gain ... it is the many large meals in a row that will do you in. Here are some tips to help:

• Use a smaller plate
• Eat what you like, but in smaller portions
• Drink lots of water
• Don't starve yourself for the "feast" or "feasts"
• Eat slowly
• Eat plenty of salad and vegetables
• Limit your drinking to a glass of red wine
• When you feel full, stop eating (if it helps, wear a belt)
• Go for a walk after the meal
• Exercise (make it a family event)

And here's some caloric information for those Turkey Day favorites (and remember a serving size should be just about 4-5 ounces of turkey or other meat):

ROASTED TURKEY (4 oz.): 153 calories, 5 g fat, 1.5 g saturated fat, <1 g carbohydrates, 92.5 mg cholesterol, 397.5 mg sodium

PUMPKIN PIE (5.4 oz.): 260 calories, 12 g fat, 7 g saturated fat, 33 g carbohydrates, 85 mg cholesterol, 250 mg sodium

GRAVY (2.2 oz.): 80 calories, 7 g fat, 3 g saturated fat, 3 g carbohydrates, 5 mg cholesterol, 40 mg sodium

MASHED POTATOES (8.3 oz.): 230 calories, 6 g fat, 4 g saturated fat, 39 g carbohydrates, 15 mg cholesterol, 30 mg sodium

CANDIED YAMS (6.0 oz.): 170 calories, 2.5 g fat, 1 g saturated fat, 37 g carbohydrates, <5 mg cholesterol, 15 mg sodium

CRANBERRY SAUCE (3.6 oz.): 120 calories, 0 g fat, 0 g saturated fat, 31 g carbohydrates, 0 mg cholesterol, 0 mg sodium

STUFFING (3.8 oz.): 160 calories, 7 g fat, 4 g saturated fat, 21 g carbohydrates, 15 mg cholesterol, 220 mg sodium

Here's to a Happy, Healthy and Delicious Thanksgiving!

The nutritional information provided by CookedApple.com are rough estimates as calories and other nutrients absorbed or lost during the cooking process are difficult to estimate. Our recipes are very basic and no doubt varies a bit from yours, they also do not include additional toppings, and only account for minimal seasoning.

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• Get more info from TODAY on iVillage.