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Average Thanksgiving Meal Equals 3,000 Calories and 229 Grams of Fat
ACE Offers Healthy Tips to Stay Fit Through the Holidays

SAN DIEGO, Calif. – Nov. 17. 2004 –Thanksgiving is a holiday full of tradition, indulgence and, unfortunately, extra pounds! The American Council on Exercise (ACE), America’s non-profit fitness advocate, suggests a balance between limited caloric intake over several days and committing to a fitness regimen to stay healthy and trim through the holidays.

“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,” said Dr. Cedric Bryant, ACE chief exercise physiologist. “Many people start by snacking throughout the day and that combined with the meal can lead to a total caloric intake of 4,500. All holiday delicacies can be enjoyed so long as they’re eaten in moderation and combined with a proper exercise plan.”

Tips to Stay Fit

  • You can make up for a feast of rich, higher-fat foods with lighter, lower-fat meals for the next couple of days. Plan for the big meal that day with a low-calorie, low-fat breakfast and lunch. Never skip meals, just limit them.
  • Look back and assess your diet over the past few days by recording your caloric intake with a food diary. Have you been over-indulging at recent party feasts? Are there additional celebrations looming? Try eating sensibly in order to afford the extra calories come meal time.
  • Don’t panic or feel guilty if your diet seems to have gotten out of hand. When you balance your intake over several days, you have ample time to regain control.
  • Make physical activity a regular habit. Beyond burning calories, exercise is essential for good health, stress management (oftentimes a challenge during the busy holiday season) and overall well-being.
  • Working out consistently will help jump-start your metabolism allowing you to burn more of those calories from your holiday binge.
  • Have a salad, light soup or some fruit and veggies before leaving home or prior to your meal. This way you will feel fuller and less likely to overeat.
  • Select only your favorite foods at a holiday buffet and let other guests enjoy traditional fare like nuts, rolls and sweet potatoes.
  • Space out the party beverages – have a glass of sparkling water after a glass of wine or cup of eggnog.
  • Practice portion control. A smaller serving of the real thing can be very satisfying and calorie-trimming.

About ACE
The American Council on Exercise (ACE), America’s Authority on Fitness, is a non-profit organization dedicated to promoting the benefits of physical activity and protecting consumers against unsafe and ineffective fitness products and instruction. As the nation’s “workout watchdog,” ACE sponsors university-based exercise science research and testing that targets fitness products and trends. ACE sets standards for fitness professionals and is the world’s largest non-profit fitness certifying organization. For more information on ACE and its programs, call (800) 825-3636 or log onto the ACE Web site at

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About ACE

Founded in 1985, the American Council on Exercise (ACE) is a nonprofit organization committed to America's health and wellbeing. Over the past 30 years, we have become an established resource for health and fitness professionals, and the public, providing comprehensive, unbiased research and validating ourselves as the country's trusted authority on health and fitness.

Today, ACE is the largest nonprofit health and fitness certification, education and training organization in the world with more than 58,000 certified professionals who hold more than 64,000 ACE Certifications. With a long heritage in certification, education, training and public outreach, we are among the most respected organizations in the industry and a resource the public has come to trust for health and fitness education.