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The average American eats between 3,000 and 4,500 calories on Thanksgiving. That can make a big dent in your health goals. But, fear not. Rather than erasing creamy casseroles and classic desserts from the menu, dietitians suggest taking a more moderate approach, and recommend making tiny tweaks to tradition.

“I like to offer the traditional recipes that everyone expects, but to make ingredient changes to prepare these dishes with less fat, sodium and calories without sacrificing flavor. By doing so, I don’t feel guilty serving these foods to family members who have chronic medical conditions, especially since they’ll probably be eating the leftovers for a few days after the holiday,” says registered dietitian Michelle Hyman.

Seven small shifts that will give your holiday meal a healthy makeover:

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