Thanksgiving marks the beginning of food season: all that winter eating — not to mention holidays that place a lot of importance on food, like Christmas, Hanukkah and Kwanzaa — means that many of us are going to gain some weight over the next few months.

When all those beloved foods appear on plates across the world during this season, it can be tough to make smart food choices. But you don't have to limit your every food choice in order to stay healthy; make smarter eating decisions to enjoy this delicious time of year without stuffing yourself fuller than the turkey.

"One of the biggest things that I talk to people about is remembering there's often more food exposure and fewer opportunities to be active over the (autumn and winter seasons)," said Noelle Martin, a registered dietitian who works in London. "Remember ... you will eat again."

Martin encouraged people to think about their absolute favourite foods and to make each bite count. "Truly be in the moment and enjoy them." Using the example of shortbread cookies, Martin illustrated a scenario of a person eating three shortbreads before realizing he hadn't actually tasted one. Then he needed to eat a fourth cookie to actually enjoy it. "Savour each bite of those decadent things. Not to say you can't have (them), but to say, 'I'm going to have a bite, rather than a large amount.'"

Beyond tasting and enjoying each bite, the order in which you eat your meal can matter a lot. "Vegetables or salad is often the last thing we put on our plate," Martin said. She encouraged people to put these items on their plates first, as a visual cue that veggies are the most important thing to eat and should take up the most space. "People can make sure they're getting their vegetables and protein (first), then there's limited room left for starch. It's a way of monitoring their portions."

Even for vegetable dishes, Martin cautioned that moderation is still key. "I think one of the traps people can fall into is as soon as food is healthy, they think it's free game to eat as much as they want."

"Certainly, vegetables should be seen as 'free,' but even healthy foods, like chicken dishes or sweet potatoes or fruit muffins — whatever it may be — even if it's healthy, we still want to remember portion size still matters," she said. "There are tendons around our stomach that, when they get stretched, they want to stretch again and again and again."

Timing is also an easy way to ensure you don't stuff yourself silly. "Take a break between a main course and a dessert option ... taking some time away and going for a walk as a family or playing a game and then coming back to the dessert," Martin suggested. "People will have the opportunity to realize how satisfied they really are. If you eat dessert right away, your body is still digesting and your mind may not even know yet how satisfied your body is."

Martin said there are a few healthier options to consider when preparing your perfect Thanksgiving dinner:

Meat dish:
"White turkey or a lean ham are going to be your healthiest (options)," explained Martin, adding that goose and duck are less healthy protein choices due to their fat content.

Stuffing:
"If you're making your own stuffing, try to use whole-grain bread — a pumpernickel and a wholegrain, seedy bread. (Try) putting some nice chopped vegetables in there — not just the onions, but maybe some celery, peppers and spices. You can toss it in olive oil instead of butter to give it that little bit of moisture."

Gravy:
"Take the (drippings) that you're going to be using and put some ice cubes into it and put it in the fridge for a few minutes. The fat will rise to the top, and you can just scrape it off ... Put a little cornstarch in a small bowl and a little water to make a paste. Put some heat under the juice and put the paste in. As the heat is exposed to the cornstarch — it won't happen instantly, give it a few minutes — it does get thick, and it looks like it's creamy again."

She also said that instead of using the drippings, cooks could use some low-fat, low-sodium condensed mushroom soup and add some water for creamy gravy.

Mashed Potatoes:
Martin suggested switching up traditional white mashed potatoes with something a bit sweeter. "Sweet potatoes are a much better for us; (they contain) higher levels of vitamins, antioxidants, fibre — lots of really great benefits. It's still starch ... but certainly it's better for you."

Dessert:
"Make a crisp instead of a pie. Then you can have your oats and whole wheat flour." She suggested using Becel Buttery Taste margarine, which uses non-hydrogenated margarine, and buttermilk powder to create a buttery flavour that doesn't pack the fat like real butter.

She also recommended poached apples or pears: "Sprinkle a little bit of cinnamon and a little bit of brown sugar on top, slice them and put them in the oven … Serve them with a little bit of vanilla frozen yogurt or plain yogurt — it's delicious."

Noelle's Pumpkin Pudding

"This recipe is a great replacement for your traditional pumpkin pie!" said Martin. "Not only will you eliminate the trans fat of the pastry, but you will add the nutrition of soluble fibre from oat bran. Pumpkin is a great source of antioxidants, and egg whites are a great source of protein. If you have leftover pudding, enjoy it guilt-free as a healthy snack!"

Makes ten 1/2 cup servings

Ingredients:- 1 large can E.D. Smith Pure Pumpkin (NOT the pie filling)
- 1/4 cup brown sugar
- 1/2 tbsp cinnamon (depending on your taste preference)
- 1/3 cup NatureEgg egg whites
- 1/4 cup oat bran
- 1 tsp vanilla

Instructions:
1) Combine canned pumpkin with other ingredients.
2) Spray an oven—proof pan/dish with Mizola or Pam to prevent sticking and pour mixture into the pan.
3) Bake uncovered at 350° for 45 to 50 minutes, or until mixture is warmed through and sides are browning.
Serving suggestions:
1. Dessert: Serve warm with Dream Whip, Nutriwhip, Cool Whip or frozen yogurt.
2. Dessert: Serve as part of a parfait: layer pudding (warm or cold), crumbled graham crackers and Dream Whip in a glass serving dish. Top with E.D. Smith no sugar added caramel drizzle or no sugar added maple syrup.
3. Breakfast or a snack: Top with vanilla yogurt and All Bran buds with psyllium or Kashi Go Lean Crunch.