It's Thanksgiving time again, and students are trading in their swipe cards at the dining commons for calorie-filled homemade dishes.

Some of us wait year-round for the savory selection of stuffing, turkey and endless side dishes. However, at this meal many people dismiss their diets for a day and dig in with no reservations.

Based on a recent research study completed by the Penn State Department of Nutritional Sciences, there could be a way to eat the same amount but with less caloric damage, said Jennifer Meengs, a registered dietician and lab manager for Penn State Nutrition Department's Laboratory of Ingestive.

"We just did a research study where people increased proportions of vegetables on their plate and decreased proportions of more energy-dense meal components, eating the same volume but less calories," Meengs said. "That can be translated to Thanksgiving. You could increase steamed green beans or broccoli, give yourself that as majority of your plate, eat naked vegetables with a small amount of butter, and give yourself a smaller portion of stuffing, sweet potato casserole and mashed potatoes."

Meengs said the amount of calories one should eat per day "depends on your age, height, weight, activity level. On any nutrition label, percent daily value is based on a 2,000 calorie a day diet, an appropriate number for most Americans."

But the 2,000 calories a day diet is well surpassed on this holiday, according to a report by Health Management Resources, a national weight loss company. Its research reveals the average Thanksgiving meal contains a staggering 7,100 calories.

Even though many fill up and wipe their plate clean, this whopping number of calories doesn't have to ruin a diet.

Meengs said consuming turkey is fine, but without the extras.

"The best thing you can have at turkey dinner is the turkey as long as you can avoid the gravy," she said.

In regard to dessert, Meengs suggested eating about 1/12 of any of those favorite Thanksgiving pies.

"The smaller the better. Try to only eat about five bites," she said.

As for Jackie Costantino (sophomore- nutritional sciences), she said from her nutrition classes, she's learned it's important to eat slowly.

"Enjoy each bite, and notice when you're full," Costantino said. "You can afford more to fill up on fruits and vegetables rather than mashed potatoes and yams, which could potentially take up all of your allotted calories per day."

Meengs added weight gain on Thanksgiving is due to both the types of food served and the amount eaten. However, there's no need to severely cut back on foods that many look forward to all year, and there are ways to compensate the large calorie intake.

"You should enjoy a Thanksgiving meal. Try to cut back a couple days before and a couple of days after and add exercise. It can't do irreversible damage, eating like that one day," Meengs said.