Holidays are a time of get-togethers, celebrations and decadent meals, and Thanksgiving is no exception. But Thanksgiving can also be a cause for concern for anyone watching their weight.

Luckily, you don't have to avoid the feasting festivities altogether to prevent the post-holiday bulge. In fact, traditional Thanksgiving fare includes plenty of wholesome foods.

Here are some tips and recipes to help you choose wisely and make the most of the season's healthiest offerings.

Cranberries

These lush, red berries don't just add a splash of colour to your holiday meal; they actually pack a powerful punch when it comes to antioxidants.

According to a report from the U.S. Department of Agriculture that ranked the antioxidant value of a variety of fruits, cranberries come out on top. Compared with 19 common fruits, cranberries had the highest level of antioxidants - even more than blueberries. Antioxidants are compounds that protect the cells from damage and may help prevent disease, including cancer.

Cranberries also have a unique antibacterial effect. As a result, they are highly regarded for their ability to protect against urinary tract infections.

On your dinner plate:

• Cranberry sauce is a low-calorie way to spruce up your plate and add some extra flavour. A quarter cup of cranberry sauce has about 100 calories and less than one gram of fat. Opt for a spoonful of cranberry sauce instead of gravy — it's much lower in fat, and will add a boost of antioxidants to your diet.
• Add a handful of dried cranberries to a fresh salad.
• Spruce up a pitcher of water by adding a handful of fresh (or frozen) cranberries, a few slices of lemon and some ice - it's a tasty and calorie-free alternative to fruit juice.
• Liven up an apple crisp by throwing in a half cup of frozen cranberries.

Pumpkin

The compound that gives pumpkin and other winter squash their colourful orange hue is also responsible for the health benefits they impart. Pumpkin, as well as butternut and acorn squash, are rich sources of beta-carotene, a powerful antioxidant.

Beta-carotene is broken down in the body to vitamin A, which plays an important role in vision, immune function and bone metabolism.

Canada's Food Guide suggests you eat at least one orange vegetable each day for their health benefits. That means foods like pumpkin, carrots, sweet potatoes and winter squash.

On your dinner plate

• While pumpkin certainly has health benefits, don't be fooled by calorie-laden pumpkin pie. Pumpkin pie is usually made with cream, so it's high in calories and saturated fat. To maintain pumpkin's health virtues, try making a low-fat version of pumpkin pie by using skim milk or soymilk in place of the cream, and serve it with low-fat ice cream instead of a dollop of whipped cream.
• Make a low-fat pumpkin soup by sautéing an onion till it's brown, then adding six cups of sodium-reduced vegetable stock, a large can (28 oz / 796 ml) of pure pumpkin purée, two cups of orange juice and two tablespoons of curry powder. Bring to a boil, then remove from heat and stir in 1.5 cups of low-fat milk (or soymilk). Garnish with toasted pumpkin seeds.

Brussels sprouts

Brussels sprouts, probably the most unpopular of the cruciferous family (which includes cabbage, broccoli and cauliflower), are certainly worth adding to your dinner plate this Thanksgiving.

Brussels sprouts' small size isn't indicative of their nutrient content. In fact, Brussels sprouts are a rich source of phytonutrients, compounds that enhance the body's ability to fight disease. They are also an excellent source of vitamin C: gram for gram, Brussels sprouts have 27 per cent more vitamin C than oranges.

On your dinner plate

• Perhaps it's the image of boiled and slightly soggy Brussels sprouts that has contributed to their unappetizing image. Spruce things up a bit this Thanksgiving by roasting the buds instead of boiling them. Just toss trimmed Brussels sprouts with canola oil, salt and pepper and roast in a 375°F oven for 35 to 40 minutes, or until tender and slightly crispy.
• Add halved Brussels sprouts to a stir-fry with red peppers, carrots and cauliflower for a colourful, and healthy, addition to your meal.
• Add quartered Brussels sprouts to soups.
• Grate raw Brussels sprouts into a coleslaw salad.

Turkey

Finally, we come to turkey, the cornerstone of most Thanksgiving meals. Not surprisingly, it can be enjoyed as part of a healthy and low-fat dinner.

If you opt for white, skinless turkey meat, as opposed to dark meat, you'll cut calories and fat and get a good source of lean protein. A 120-grams portion of white, skinless turkey meat has 16 per cent fewer calories and 55 per cent less fat than skinless dark meat. Compared with dark meat with the skin on, the white skinless turkey meat has 27 per cent fewer calories and 70 per cent less fat.

On your dinner plate

• Skip the gravy boat — remember that gravy is made from the fat drippings of the turkey, so drowning your meat in it won't help cut calories. If you can't have your turkey without it, think of gravy the same way as you would butter, margarine or oil: a little goes a long way.
• A serving of meat is 90 to 120 grams — that's about the size of a deck of cards, or the size of your palm.
• Trim any visible fat, and remove the skin before eating your turkey. This will significantly reduce the amount of fat and calories.
• Instead of cooking your turkey with butter, use a mixture of olive oil, onions, garlic and fresh herbs, such as rosemary, sage and thyme.

Other ways to beat the bulge this Thanksgiving

Don't skip meals during the day in preparation for your big Thanksgiving dinner. Going to the table hungry will make you more likely to choose larger portion sizes and more decadent foods. Be sure to have a light snack (a piece of fruit, a small yogurt or piece of whole-grain toast with peanut butter) a couple hours before you sit down for dinner. It'll take the edge off and allow you to make choices that aren't based on impulse.

Portion control: Remember that portion control is your best way to keep the calories down this Thanksgiving. Fill half your plate with salad, steamed or roasted vegetables; one-quarter with meat — such as white, skinless turkey meat; and the other quarter with a carbohydrate or starch, such as mashed potatoes, rice or pasta.

Drink plenty of water. Aqua is calorie free and helps you feel full. If you're drinking alcoholic beverages, have a glass of water for each glass of wine, beer or spirits.