By Nutritionist Blogger Jeni Tackett, RD, LD

The holiday season does not have to result in weight gain. You can still enjoy your favorite holiday treats with a few simple tricks!

* Substitute low carbohydrate vegetables for pasta and potatoes.
Fill at least half your plate with steamed broccoli, green beans, or a big salad. Increasing low-calorie, low-carbohydrate vegetables in your diet is healthful and can keep your waistline trim.

* Use healthful substitutions in recipes.  
Use evaporated nonfat milk or chicken or vegetable broth in place of heavy cream or whole milk when making mashed potatoes. Make gravy with nonfat milk instead of 2% or whole milk. Substitute wild rice or quinoa as a healthier whole grain stuffing. Use nonfat yogurt for sour cream in dips.

* Always have healthy options at meals and parties.
If you are attending a party, bring a fruit salad or fresh vegetables and low-fat dip.  At your own family gatherings, have healthy foods along with the richer, high fat holiday treats. You might be surprised how much adults and children enjoy healthy foods at meals and parties!

* Don’t skip meals.  
Although it’s tempting to skip breakfast and work up a big appetite for Thanksgiving dinner, you may end up overeating. Make sure to eat a healthy breakfast before a large meal at lunch time. Have a fresh veggie tray out to snack on while you cook!

* Watch liquid calories.  
Make a low calorie holiday drink for adults and children with club soda and a splash of pomegranate juice garnished with a cherry. Avoid high calorie beverages such as eggnog (or limit to a small portion). Remember that alcoholic beverages add calories and increase your appetite. Practice portion control with food and beverages and drink plenty of water.

Food is an important part of the holiday season, but you can also make traditions that do not center around the kitchen. Take a walk after your Thanksgiving feast, play some football outside, or play cards with the kids.

The holiday season is a time to enjoy the company of family and friends.  Enjoy the season and continue healthful eating habits all year long!

Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Rock Valley Health. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.