How to make that Thanksgiving feast healthier

Americans eat about 4,500 calories during a Thanksgiving gathering.

That is about twice the recommended calorie intake.

All those extra calories can mean more pounds, but there are some simple ways to make your favorite not-so-healthy holiday foods.

Holistic cardiologist Mona Shaw shares some healthier choices.

For deviled eggs, switch out the mayonnaise with olive oil or yogurt. Or better yet, she said, you can scoop out the yolk, mix avocado and make a guacamole and put it back in there.

For mashed potatoes, mix half mashed potatoes and half mashed cauliflower.

“That’s 50% less of the carb part,” Shaw said.

And for that sweet potato casserole, forget the butter, sugar or honey. Roast them and then add a little pumpkin spice and nutmeg.

“You’ll still get the flavor,” Shaw said.

For an even tastier green bean casserole, you can roast them with a few almonds on it or garlic, Shaw said. You can also use a little balsamic vinegar and oil.

And always opt for turkey, Shaw said.

What about eggnog? One cup can cost you up to 350 calories and is loaded with saturated fat and added sugars.

“If you wanna do eggnog, there’s a brand, called Calafia, they make an almond milk eggnog. It’s actually pretty good, but it’s lower fat, lower sugars,” Shaw said.

Another good tip, use a small plate.

A Cornell University study found reducing your plate size can lead to a 30% reduction in food consumption.

Ivanhoe Newswire contributed to this report.