Enjoying your favorite holiday dishes is important and can be done without adding extra pounds or losing track of your healthy lifestyle.

By paying attention to food choices and portions, and with a little planning you can minimize weight gain and stay on track with your health goals.

1. Start by planning what you will be eating during that day. I like to think of my calories as a bank account with a budget of 2000 calories per day. Breakfast: 400 calories, Lunch: 500 calories, Dinner: 700 calories, Discretionary: 400 calories.

2. If you are hosting, be sure to include lower calorie options such as fruits, vegetables, lean meats, and lower fat dairy foods. Offer to bring these items if you are the guest.

3. Think and Pause before you eat something! Focus on the foods you really enjoy and skip the foods you are not crazy about. Practicing mindfulness can help you make healthier food choices and really enjoy the more indulgent dishes. Denying yourself completely is not always a good idea, it can lead to cravings and over-eating later on.

4. Fill half your plate with non-starchy vegetables and fruits, then use the other half for proteins and starchy sides or bread.

5. Choose to eat your calories instead of drinking them. Stick with sugar-free or low sugar beverages (fruit-infused water, diet soda, unsweetened tea or coffee, sparkling water.) Many holiday beverages such as eggnog, punches, and mixed drinks can add up to 400 extra calories.

6. Watch your portions, especially with holiday sweets and take your time enjoying and savoring each bite.

7. Stay active even if you are not able to maintain your normal routine. Walking after a meal with a friend or family member is a great way to burn a few extra calories and improve digestion.

Eating is about many things - nourishment, enjoyment, satisfaction, traditions, and culture. With a little planning and flexibility you can enjoy all your favorite foods and still stay on track with your health goals.