Thanksgiving meals can be delicious, but care is warranted. A traditional holiday meal weighs in at 4,500 calories, 2,000 milligrams of sodium, 229 grams of fat, and 200 grams of carbohydrates, all of which can have adverse consequences for older Americans.

Hospitals report a spike in heart attacks during Thanksgiving. High fat and carbohydrate intakes can increase cholesterol and high sodium consumption can elevate blood pressure. Stroke risk is increased with the stress of travel and dealing with family. Overeating can produce huge amounts of gastric acid and cause acid reflux problems. And high carbs can be dangerous for people with diabetes.

And then there is the least serious, but most common side effect of Thanksgiving food binges: sleepiness. As stomachs burn energy to digest a huge meal, blood is pulled away from other vital organs for six hours, depriving the heart and brain of much needed blood supplies. The result is an overwhelming sleepy feeling.

Follow these steps to stay alert, happy, and thankful while enjoying a traditional feast.

• Do not fast all day. Eat a small, healthy breakfast. If the Thanksgiving meal is being served at dinner, also eat a small, healthy lunch.
• Chew your food slowly and thoroughly.
• Be choosy about foods. You do not have to eat regular quantities of every dish. Try a spoonful of each to start with, and then help yourself to a regular portion of a few favorite dishes.
• Remember portion control. There will be leftovers, so there is no need to overeat.
• Stop eating once you are full. Thanksgiving is not an eating competition.

Enjoy both the food and the quality time you will spend with loved ones. Happy Thanksgiving!