The holiday season is upon us and with it comes the higher calorie, higher fat traditional foods that we love. I am a huge fan of eggnog. I love the sweet, nutmeg flavors of this creamy seasonal beverage. Christmas just wouldn't be the same without it. But, according to the "CalorieCounter" app for iPhones (a tool from myfitnesspal.com) one cup of eggnog has 343 calories and a whopping 19 grams of fat!! Yikes! That's the exercise equivalent of walking a 5K all consumed in 3 swallows. Too many cups of eggnog and its no wonder the average person finds the scale reading 2-7 pounds heavier in January.

Healthy and Happy Holiday Eating

Is there a way to enjoy the holiday season's luscious foods without the extra weight gain? Yes! Use the following tips to help you.

1. Eat a healthy breakfast every day

Low-fat, high fiber, high protein foods in the morning help kick start your metabolism, stabilize blood sugar, reduce cravings and help you eat LESS throughout the day.

2. Stay hydrated

Often we think we are hungry when our bodies are actually asking for fluids. Water helps your digestive system work well, helps you feel fuller and keeps your brain and muscles functioning properly.

3. Eat a small healthy small snack before social events

Raw almonds, low-fat yogurt, string cheese, or fruit stave off hunger and help you be more self-controlled.

4. Wear properly-fitting clothing to gatherings

Trade the elastic waistband or stretchy pants for well-fitting, tailored clothing that makes you feel your best. The less forgiving clothing will remind you to eat smaller portions instead of bingeing.

5. Fill half your plate with veggies and fruit

Then fill the rest with lean meats (roasted turkey, anyone?) and smaller servings of higher calorie side options.

6. Stay as far away from food tables as possible

When your access to more food is challenging, you are likely to eat less. Enjoy the surroundings, conversations, and other entertainment around you.

7. Use a smaller plate in the buffet line

A smaller plate will help you eat smaller portions.

8. Skip 'filler foods'

Rolls, chips, donuts, plain cookies, mashed potatoes (just to name a few) are ordinary items. Instead, choose the special foods and enjoy these without the added calories of the "ordinary."

9. Choose one special treat and completely enjoy it without guilt

No, you do not need a "sampler plate" of the desserts.

10. Find healthier options of your favorite treats

Instead of traditional eggnog, I enjoy the soy milk variety made by SilkTM or I combine a ¼ cup of light eggnog with non-fat milk. All the flavor, one-third of the fat and calories.

11. Keep a consistent healthy eating plan on non-holidays

Resume your healthy eating practices after the actual holiday or an event.

12. Use an app

Track food intake with a calorie counting app. A few great tracking apps include "Spark People," "CalorieCounter" and "Lose it." Visit the App Store on iTunes to download your favorites. Of course, if you aren't techy enough for an app, track what you eat in a paper and pen journal to stay aware.

13. Keep a regular exercise appointment with yourself

It will help you stay committed to burning the extra calories you may consume.

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Branda Polk holds a Bachelor's degree in Exercise Science, and is a certified personal trainer, wellness coach, conference speaker, and health writer in Lebanon, Tennessee.