WATERLOO - Though the holidays are traditionally thought of as a time to kick back and relax with family, that objective is made more difficult when time is spent stressing about the calories hidden in the Thanksgiving Day spread.

But, contrary to popular belief, the first in a long line of holiday meals doesn't have to be a deal breaker where your diet is concerned. Mary Steffensmeier, a dietitian with Covenant Medical Center, says the Thanksgiving meal is actually a pretty healthy one.

"It provides a lot of nutrients known to be essential for good health, such as vitamins A, many of the B vitamins, protein, iron and zinc," she says. "Nutrients essential to have the eyesight and energy to shop well the following day."

And speaking of energy, the reason many people lack it after the Thanksgiving meal is not because of the amount of turkey consumed, but because of an ingredient found in the bird - L-tryptophan. The sleep inducer is also an essential amino acid, so at least that nap is a healthy one. But the effects of the low amount of tryptophan in turkey is easy to treat.

"Exercise and activities can change blood chemistry. Spend some time throwing a football around instead of watching others play on Thanksgiving Day," recommends Steffensmeier.

One thing that can cause weight gain is gorging on food just because it's there, something hungry stomachs have a tendency to do.

"Research shows that people overeat when offered a greater variety and when food tastes good, and Thanksgiving usually provides lots of great-tasting food," says Steffensmeier. "If people even selected one serving of everything, they could end up with a lot of calories."

To avoid overeating, Steffensmeier recommends eating the foods you don't often get to have for the meal and saving others for a "to-go box" or lunch later in the day. For example, stuffing can be chosen over a more common roll, and desserts can be put off for later in the day.

The best thing you can do to prepare for the Thanksgiving meal is think healthy, and don't let your stomach do the talking, says Steffensmeier.

"It is usually not a good idea to not eat anything all day to save up for the holiday meal," she says. "The hungry stomach takes over the mind's good intentions to eat less and take smaller portions."

Also, simple substitutions allow for enjoyment of the holiday meal with fewer calories. Vegetables and other common eats can be made healthier by reducing the amount of added sugars, butters, gravies and oils. Flavored sparkling waters or coffee is better for you than an alcoholic beverage, which increases appetite and decreases good judgment. And, pumpkin pie is preferred over less-healthy, higher-calorie pies.

"It takes an extra 3,500 calories to make a pound," says Steffensmeier. "If people have holidays and not holi-months, they should be able to enjoy the special days and not see significant weight gain."