4 nutritionists’ tricks to enjoy Thanksgiving without overdoing it

Even the best-laid diet plans can be derailed by a Thanksgiving feast—and who can say no to their mom’s mashed potatoes or aunt’s pumpkin pie?

But just because we’re allowing ourselves to indulge in some of our favorite holiday foods doesn’t mean we’re powerless against the pull of over-indulgence—and in fact, there are a few celebrity nutritionist-approved tricks to reign in your turkey binge.

A survey of 2,000 Americans conducted by Talker Research on behalf of Herbalife found that one in four people still haven’t lost the weight they gained last holiday season. And although they gained an average of 10 pounds, they expect to gain another 6 pounds this year.

Half admitted they are less healthy than usual at this time of year, with 43% saying they use it as an excuse to put off healthy eating.

So how does one strike the balance of enjoying Thanksgiving dinner without having to unbutton their jeans at the end, complaining that they ate too much?

Dr. Daryl Gioffre, a gut health specialist and founder of Alkamind, told The Post it’s not about depriving yourself, but about making smart choices before, during and after a meal.

“As we get ready for the big day, you probably won’t stick to your regular, healthy, strong diet, and that’s okay. Remember that one day does not define your health. It’s not about deprivation, it’s about moderation.”

Go green in the morning

Dr. Gioffre says starting the day right can help offset any damage you do in the evening.

“You know you’re going to indulge later, so load up on the greens to start. Start your day with a green juice and follow it up with a healthy salad full of dark leafy greens for lunch. This will suppress your hunger and reduce your cravings for carbs and sugar.”

He recommends one scoop of his Acid-Kicking Greens in water to get five servings of vegetables.

“It’s a great way to get that early morning energy boost while giving your metabolism a boost and improving your overall health.”

Get a dessert plate

While everyone is loading up their massive dinner plates, use a very simple trick and swap yours for a smaller appetizer or dessert plate.

“This will make your portion seem bigger, so you won’t feel like you’re depriving yourself, but you’ll eat a little less,” explained Dr. Gioffre, who is also Kelly Ripa’s nutritionist.

The science on this is divided, but in an experiment published in the American Journal of Preventive Medicine in 2006, 85 people who showed up at an ice cream party were given a small or large bowl and a small or large scooper.

The cups were weighed and the researchers tracked whether or not people finished their ice cream. In the end, those with the biggest bowls ended up eating 30% more ice cream, and the losers with the biggest bowls ate 14% more than those with the smallest ones.

Gather those sides

You might think you should just eat the turkey—white meat, of course—and limit your side dishes, but Dr. Gioffe insists the opposite is the smartest move.

Of course, that doesn’t mean double helpings of mac ‘n cheese, fries, and rolls. Eat few of those, but load up on steamed or boiled vegetables, salads and root vegetables like carrots and sweet potatoes instead.

“Try to make things like the main event and any acidic foods like turkey and stuffing the side,” he said.

Stephanie Schiff, a registered dietitian at Northwell Huntington Hospital, agrees—especially if those vegetables are made in olive oil, which has heart-healthy monounsaturated fats, instead of butter.

“Vegetables can initially help reduce the spike in blood sugar after a meal,” Schiff explained to The Post, adding that salads made with nuts add heart-healthy fats, protein, fiber, vitamins and minerals.

Don’t forget aftercare

According to Dr. Gioffe, “the solution to contamination is dilution” and you should be hydrated both during and after your meal.

“Between courses, or after your big dinner, go for a walk with the family and drink lots of water,” he said.

A 2012 study published in Obesity found that people who drank two glasses of water before eating ate 75 and 90 fewer calories. In another study published two years later, overweight women who drank just over two glasses of water half an hour before meals lost weight and body fat over eight weeks.