Click here for a handy chart to hang on your fridge to guilt yourself on Thanksgiving!

First let's look at an "average" Thanksgiving day, then We'll share some tips that will allow you to indulge in all your favorites but keep you from feeling so awful and bloated after the meal. 

Breakfast:
1 large cinnamon roll: 309 calories, 14 g fat
3 slices bacon: 109 calories, 9 g fat
418 calories, 23 g fat

While waiting for the meal:
1 cup homemade eggnog: 343 calories, 19 g fat

The main event:
6 ounces turkey (white meat, with skin): 214 calories, 6 g fat
1 cup mashed potatoes: 162 calories, 1 g fat
1/2 cup green bean casserole: 148 calories, 8 g fat
1 cup sweet potato casserole: 235 calories, 11 g fat
1 cup homemade noodles: 148 calories, 2 g fat
1/2 cup turkey gravy: 61 calories, 3 g fat
2 dinner rolls: 168 calories, 4 g fat
2 pats butter: 72 calories, 8 g fat
1/2 cup stuffing: 178 calories, 9 g fat
1 slice cranberry sauce: 86 calories, 0 g fat
1,471 calories, 52 g fat

Second helpings of your favorites:
1 cup sweet potato casserole: 235 calories, 11 g fat
1/2 cup stuffing: 178 calories, 9 g fat
413 calories, 20 g fat

Dessert after the big meal:
1 slice pumpkin pie: 229 calories, 10 g fat
1/2 slice pecan pie: 245 calories, 13 g fat
1/2 apple pie: 119 calories, 6 g fat
4 T whipped topping: 50 calories, 3 g fat
642 calories, 31 g fat

Sandwich during the game:
6 ounces turkey (white meat, with skin): 214 calories, 6 g fat
2 slices whole-wheat bread: 256 calories, 5 g fat
1 T mayonnaise: 90 calories, 10 g fat
523 calories, 18 g fat

Late-night snack:
1 slice pumpkin pie: 229 calories, 10 g fat
4 T whipped topping: 50 calories, 3 g fat
279 calories, 13 g fat

Total: 4,243 calories, 182 g fat

A 160 lb. person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn off a 3,000-calorie Thanksgiving Day meal!"

So how you can make sure you have your fill of Grandma's mashed potatoes and Uncle Steve's pumpkin cheesecake but still exercise some control? Here are some tips:

1. Start with a healthy breakfast. You know you're going to be eating all day, so enjoy something light to start.

2. Practice portion control.  There will be a ton of things to choose from.  Enjoy the foods you love, while skipping things like store-bought rolls, and anything you find less than thrilling (like those nasty mini onions   in

3. Eat slowly.  Chew your food.  Take your time, and you'll likely be full enough to skip seconds.

4. Treat dessert as a snack.  Take a break after the meal, and have the pie later.  When you DO go for the pie, have a sliver of each!

5. Skip the grazing. A turkey sandwich here, a slice of pie there, and a cup of eggnog, too. Those extras add up.