ROCHESTER, N.Y. — The average American will consume around 3,000 calories during Thanksgiving dinner alone. Drinks, dessert and appetizers can bring the total calorie count to 4,500, according to the Calorie Control Council, an industry group.

Registered dietician Holly Gilligan says eating foods that are high protien and high fiber for breakfast can actually help you enjoy dinner later. 

“We all think we need to save our calories for dinner," said Gilligan. "What happens is if we come into dinner hungry, we are more likely to overeat and eat really quickly.”

Gilligan says loading up your plate with veggies, like carrots and Brussel sprouts, and proteins, like turkey, can prevent overeating. But if your plate ends up filled with more potatoes and stuffing, Gilligan says don’t feel guilty. 

“It’s important to go into the next day with normal healthy eating patterns. Rather than trying to make up and restrict ourselves,” said Gilligan. 

Between the pie, potatoes, turkey and cranberry sauce, it’s easy to indulge in it all. Experts say a little after-dinner walk can go a long way in making us feel better after eating. 

“Gentle movement can help get digestion going," said Gilligan. "Working our muscles also takes sugar right out of our blood. So if we eat too much sugar we can use that right away.”

A lot of upcoming holidays involve food and Gilligan says it’s easy to want to sample it all, but to remember that the leftovers can be just as good as the meal.