Holiday meals like Thanksgiving can be tricky for people trying to lose weight or follow a restricted diet for health reasons. There are smart ways to eat and navigate the holiday spread that will still allow you to enjoy the party and not feel deprived, experts say.

The typical Thanksgiving meal is a daunting task for a dieter. The average person will consume 4,500 calories and 229 grams of fat during just the meal and snacks beforehand, the Calorie Control Council said. That is more than double the recommended average calorie intake for women and nearly twice that for men. It is more than 10 times the recommended daily saturated fat intake , according to the federal Office of Disease Prevention and Healthy Promotion.

A Gallup poll in late 2024 found that more than one in four —

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