Food is the focal point of Thanksgiving Day. Most health professionals say to enjoy it, but in moderation.

Steve Rosenbaum, an internal medicine doctor at Baylor Clinic in Houston, offers advice on how to partake in the Thanksgiving feast without over doing it:

• Take inventory and watch portion sizes.

As the food is passed around or set out, Rosenbaum suggested taking inventory in your brain and your stomach to avoid the over-eating binge. Ask yourself: “How hungry am I?” “How do I feel”?

“With your first serving, take an adequate amount,” he said. “Do not overload.”

Psychologically, Rosenbaum said, we may be inclined to eat everything we see on our plate so be cautious of how much you put on there.

• Don’t give into family pressure.

“If you load your plate, you may feel obligated to eat it all to please mom, dad or a spouse,” he said. “If a family member wants you to try a certain item, serve a small portion. Do not feel like you have to eat a lot to make him or her happy.”

• Wait before refilling plate.

Before going back for seconds, allow yourself at least 10 to 15 minutes to decide if you really want or need more food.

“Sit and enjoy the company, engage in conversation or have a cup of coffee,” said Rosenbaum. “Repeat inventory.”

• Watch liquid calories.

Wine, punch and eggnog all have lots of calories.

“Sip slower,” he said. “You may avoid the third or fourth glass with extra time.”

• Watching what you eat pays off.

“If we serve ourselves less, we can really enjoy the holiday season and avoid the weight gain,” he said. “You will be so much more proud of yourself and have a sense of accomplishment.”

The Centers for Disease Control and Prevention also offers “Healthy Holiday” tips and recipes.