By the numbers

Breaking down your Thanksgiving dinner: By the numbers

With many Americans eating more than triple their daily recommended calories on Turkey Day, the annual feast does some serious damage to waistlines

Put your stretchy pants on — Thanksgiving is finally here. It's estimated that the average American consumes over three times the daily number of recommended calories on the unofficial kick-off to the glutinous holiday season (depending on your weight, you can pack on as many as five pounds by the time New Year's Day rolls around). So, what's the best way to avoid overeating on Turkey Day and control your calorie count? Don't skip breakfast, says Kathleen M. Zelman at WebMD. Although many people avoid eating to "save room" for the big feast, eating something small in the morning means you won't be starving by the time the turkey is carved. It also helps to be aware of the foods that pack the most calories, and modify your portion size accordingly. If this is the year you're finally going to keep your winter waistline in check, take a look at how your dinner plate breaks down nutritionally:

Turkey (dark meat with skin)Serving size: Two or three slices (8 oz.)Calories: 424Fat: 17.8gCarbs: 0g(Source)

StuffingServing size: 1 cupCalories: 320Fat: 18gCarbs: 42g(Source)

Green bean casseroleServing size: 1 servingCalories: 161Fat: 9gCarbs: 17g(Source)

Mashed potatoes and gravyServing size: 1 cup + 1/4 cupCalories: 237 + 206 (443 total)Fat: 9g + 16gCarbs: 35g + 8g(Source 1, 2)

Cranberry sauceServing size: 1 sliceCalories: 86Fat: 0gCarbs: 22g(Source

CornbreadServing size: 1 pieceCalories: 173Fat: 5gCarbs: 28g(Source)

Sweet potatoes with marshmallows Serving size: 1 heaping scoopCalories: 609Fat: 8.8gCarbs: 131.6g(Source)

White wineServing size: 1 glassCalories: 122Fat: 0gCarbs: 3g(Source)

Pecan pieServing size: 1 sliceCalories: 503Fat: 27gCarbs: 64g(Source)

Pumpkin pieServing size: 1 sliceCalories: 316Fat: 14gCarbs: 41g(Source)

TotalCalories: 3,157Fat: 124gCarbs: 388.6

Total if you go back for seconds (who doesn't?)Calories: 6,314Fat: 248gCarbs: 777.2

Recommended daily intakeCalories: 2,400 (men), 1,850 (women)Fat: 80g, 62gCarbs: 360g, 275g(Source)

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