Here is some serious food for thought: People probably consume 3,000 to 5,000 calories around the Thanksgiving dinner table — yikes. While eating often takes center stage during the holidays, that doesn’t mean we have to give up on good health. Here’s a portion guide to some of your favorite Thanksgiving dishes.

We’ve also included some tips for a fit and healthy Thanksgiving without sacrificing any flavor or fun.

Fitness

• The Thanksgiving Day Parade doesn’t air all day. Skip crowding around the TV and try to fit in some fitness in (the more the merrier!).
• Get outside. Up early? Go for a walk to enjoy some pre-festivities alone time, or grab your favorite second cousin to catch up. For something a bit more intense, round up a group of family or friends and hit the backyard or local park for some flag football.
• Do it fast. Don’t have an hour to hit the gym? Try an at-home circuit workout, Tabata training, or a Greatist Workout of the Day. All it takes is 20 minutes (or less!) to get in a good workout.

Health

• Eat breakfast. Skipping breakfast in order to “save your appetite” for dinner probably isn’t the best idea. Not breaking the fast ‘til the afternoon may lead to binging later on (read: four servings of mashed potatoes) .
• Hydrate. Make sure to drink water throughout the day to stay hydrated. Not drinking enough could spark hunger pangs, which may actually be thirst.
• Go easy on the appetizers. Cheese and crackers can happen any day of the year. Save your appetite (and calorie consumption!) as it gets closer to dinnertime.

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Jeffrey R. Ungvary President