Americans across the country utilize Thanksgiving to enjoy plenty of food with family and friends. However, many consume too much during the holiday weekend. The Guthrie County Iowa State University Extension office and Guthrie County Hospital have a few suggestions to help you enjoy the festivities without overeating.

The Extension office suggests choosing one meat, one starchy vegetable, and one green vegetable for your holiday plate. They also suggest keeping it simple to avoid bad eating habits induced by stress. Guthrie County Hospital Registered Dietitian Nutritionist Carol Laughery also suggests a helpful hint to avoid holiday weight gain. “A simple technique might be to just get on the scale today and say ‘Hey my goal during this holiday is: I’m not going to gain any weight.’ Try to track your weight to make sure that doesn’t happen.”

According to the Calorie Control Council, an international association representing the low and reduced calorie food and beverage industry, Americans consume an average of 4,500 calories on Thanksgiving. That’s more than twice the recommended intake for the average adult.