As families come together Thursday to gobble up their Thanksgiving feasts, the last thing on their minds will be all the calories on their plates.

Many people start by snacking throughout the day, and that combined with the meal can lead to a total caloric intake of 4,500, said Dr. Cedric Bryant, the American Council on Exercise's chief exercise physiologist.

Is there a way to stay fit and still enjoy the turkey feast?

The American Council on Exercise suggests a balance between exercising and caloric intake over several days to stay healthy and trim through the holidays.

"A 160-pound 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," Bryant said in a news release. "All holiday delicacies can be enjoyed so long as they're eaten in moderation and combined with a proper exercise plan."

The ACE offers these tips for balancing your Thanksgiving feast:

• 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 overindulging 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 -- which is often a challenge during the busy holiday season -- and overall well-being.
• 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.
• Practice portion control. A smaller serving of the real thing can be very satisfying and calorie-trimming.

LA Weight Loss Centers also offers tips for avoiding weight gain during holiday feasts. Among them is to limit yourself to one plate, with no second helpings. Take time to eat slowly, savoring the flavors of a wonderful meal. The body processes food much more efficiently when it is eaten at a slower pace.