Typical Thanksgiving meal is 4,500 calories

(CNN) – Thanksgiving often means big eating.

But the calorie control council is encouraging Americans to stuff the bird, but not themselves.

The average American is said to consume more than 4,500 calories and 229 grams of fat when eating a holiday meal.

And that does not include appetizers and drinks.

To avoid the heavy-fat calorie binge, researchers suggest cooks use lower calorie ingredients when preparing holiday meals.

Appetizers made of fresh fruit and veggies will also help cut-back on calories.