More than any other holiday, Thanksgiving is a day for feasting.

But for many of us it is also a day to curl up on the sofa and take a nap as soon as that feasting is over.

This holiday, dieticians at the Pennington Biomedical Research Center shared tips for how to keep Thanksgiving staples -- like turkey, stuffing and gravy -- from making us feel sleepy, sluggish or drowsy.

Start your day right

Rather than going most of the day on an empty stomach in anticipation of the Thanksgiving meal, researchers recommend having a lighter breakfast to prevent overeating later.

"Start your Thanksgiving Day with a smaller-than-usual meal, focus on whole grains, fruits, vegetables and lean proteins," said Dr. Jacob Mey, researcher and assistant professor at Pennington, "skipping meals completely may cause excessive overeating at your Thanksgiving feast later."

Consider some substitutions

If the calorie load of a full plate of Thanksgiving food is going to be too much, consider these substitutions suggested by Kate Blumberg, research dietician in Dietary Assessment and Nutrition Counseling at Pennington.

Skip or reduce the amount of butter on your rolls -- save 200 calories or more.Prepare roasted green beans instead of creamy green bean casserole -- save 200 calories.Swap cranberry sauce with fresh cranberries -- save 370 calories.Substitute sweet potato casserole with plain baked sweet potatoes -- save 350 calories.Pick a small piece of pumpkin pie rather than a piece of pecan pie -- save between 150 and 300 calories.Have a glass of water in between each alcoholic drink -- save at least 150 calories (and maybe an argument or two with your uncle). Take your time at the table

On a day already focused on reflecting and taking moments of gratitude, researchers recommend trying the same strategies at the Thanksgiving table.

"One of the things you can do is practice eating mindfully, or just slow down your eating habits," Mey said, "A great, simple way to do this is to put down your fork between every bite and have a conversation with all the wonderful friends and family that you have at your dinner table."

Another tip is to organize your plate in a specific way so you understand the portions of each food group you're taking in.

"Make half your plate vegetables and fruits, a forth of your plate lean meat and a fourth of your plate grains," Blumberg said. She's dubbed this strategy to understanding your food groups, the "plate method."

She also recommends specifically non-starchy vegetables and whole grains.

"That way you won't overindulge in the higher calorie holiday treats," Blumberg said.

Take a turkey trot... or walk

While many of us might fear being roped into a family 5K the morning of our holiday, having some movement after the Thanksgiving meal can actually reduce blood sugar spikes and support energy levels.

"I'm not saying you have to go run a mile but just having a brisk walk for about 10 minutes can significantly reduce that post-meal glucose or blood sugar spike," Mey said, "and that maybe can help you with your energy levels afterward as well."

Blumberg suggests planning a family football or basketball game to get everyone at the celebration involved.

Savor dessert

In order to get the most out of your pumpkin pie, marshmallow-topped sweet potato casserole or apple crisp desserts researchers suggest choosing your favorite -- and sticking with it.

"For dessert, eat mindfully and savor your favorite holiday foods. Pass on items that don't make your mouth water," Mey said.

Most of all Mey and Blumberg, both of who are part of Pennington's "Small Shifts" team, say to not let imperfect eating behavior derail your commitment to living well.

The idea, of making smaller changes in your habits that you can reasonably stick with rather than monumental changes you might not, is the core of the Small Shifts campaign for healthier living.

"Even if you make what you consider to be an unhealthy choice, the whole day isn't ruined," Mey said.