Nothing ruins the enjoyment of a Thanksgiving meal more than guests who want to talk about what they should not be eating at this special meal. It is a good idea not to end up so full that you can't breathe but that does not mean you need to eat only salad and turkey without gravy. Special foods are for special occasions and you do not want to miss out on these delicious foods.

Be aware that telling yourself you should not or will not eat the foods you love at the Thanksgiving celebration will probably result in binging on those foods or some other foods later on. Deprivation and denial do not work well. Give yourself permission to eat what you love and then take time to savor the taste of those foods when you eat them. You are more likely to feel satisfied and less likely to overeat.

Here are some positive thoughts to keep in your head as you navigate the Thanksgiving feast:

• I will plan to eat something 2 hours or more before the meal so that I am hungry enough to eat again instead of being famished or full when I sit down to eat.

• To allow room for the main course, I will severely limit or not indulge in appetizers. To limit the temptation, I will put some distance between me and the cheese and crackers or chips and dips.

• At the table, I will be selective and only put my favorite foods on my plate (why fill my stomach with foods that are not special when I want to have room for what I love?).

• If someone will feel rejected when I do not take what they have prepared, I will take just a spoonful and then decide whether or not to eat it.

• When I serve myself, I will not heap the plate because I can always have more if I want it.

• I will take time to enjoy the taste of the foods I have chosen.

• If something does not taste as good as I thought it would, I will not finish it just because it is on my plate.

• When the bread basket comes by, I will pass it on so that it is out of my reach.

• Before I take another serving, I will ask myself whether I will be uncomfortable if I eat any more food.

• This meal is a time to enjoy communicating with family and friends. I will take time out from eating to talk to them at the table.

• This celebration is about being thankful for the good things in my life and I do not have to overeat to celebrate that.

• If I am too full after the main course, I will wait until later to have dessert. (To be sure I get my favorite dessert, I will take my serving and put it away in a safe place for later.)

• After eating the meal, I will go outdoors for some fresh air and exercise and encourage others to come, too.

Have a wonderful Thanksgiving and enjoy the special foods on this special occasion!

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator for the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.

Pumpkin Cornbread

Makes 12 2-inch squares

1 cup cornmeal

1 cup flour

2 tablespoons sugar

1/2 teaspoon salt

1 teaspoon baking soda

2 teaspoons baking powder

1 cup plain yogurt

3/4 cup canned pumpkin

1 egg

1/4 cup oil

Preheat oven to 425 degrees. Grease an

8- or 9-inch square pan or spray pan with cooking spray. In a large mixing bowl, stir together cornmeal, flour, sugar, salt, baking soda and baking powder. In another bowl, beat together yogurt, pumpkin, egg, and oil.

Add yogurt mixture to flour mixtures.

Mix just until ingredients are blended. Pour batter into prepared pan.

Bake 20-25 minutes, until firm to touch or wooden pick inserted in center comes out clean.