It’s that time of year again—brisk temperatures, festive décor, holiday parties. While it’s often something we look forward to for months, the time from Thanksgiving to New Years also means being faced with seasonal treats, big meals and fancy cocktails that can make it difficult to maintain a healthy diet. According to recent research, the average American may gain 1-2 pounds this time of year, which can be tough to lose once we put away our party hats and winter sets in. The good news is that keeping up your healthy habits through the holidays and avoiding weight gain doesn’t mean depriving yourself of things you love. Here are our tips for having a happy and healthy holiday season:

Stick to a schedule

Think of your holiday meal as a typical lunch or dinner, and have your regular meals and snacks beforehand. “Saving” your appetite for one big meal and arriving at the table ravenous can be a recipe for overeating. You’re much more likely to fill up on less healthy, calorie-dense foods when you’re starving. Go into your special meal feeling comfortable and appropriately hungry by having a protein and fiber-rich snack beforehand, such as an apple with 1 tbsp. of peanut butter.

Contribute a healthy dish

Cook a favorite and festive veggie-based dish and bring it to your holiday gathering to ensure you have at least one healthy option available. Try roasted Brussels sprouts with apples, quinoa stuffed acorn squash or roasted parsnips and carrots with rosemary and thyme.

Make a game plan

If you know what your holiday menu will consist of, start thinking about how to organize your plate ahead of time. What dishes do you simply have to have a taste of, and which ones can you do without? Going into your meal with a plan can help prevent feeling overwhelmed with too many choices and filling your plate too high.

Fill half of your plate with veggies—always!

When plating your holiday meal, add the veggies first and cover half of your plate. Then, pick your lean protein (white turkey meat, for example) and cover ¼ of your plate. The remaining ¼ of your plate should be your starch or a small portion of that dish you love, like stuffing.

Slow down and skip seconds

Eat your meal slowly and savor each item, and once you’re though, let it sit while you catch up with family and friends. It typically takes the body 15-20 minutes to register feeling full, and by slowing things down you’ll be less likely to step up to the table for more.

Get active

Continue with your typical exercise schedule and make it a priority if your holiday schedule gets crazy. Try setting your alarm a bit earlier for a morning run or sneaking out at lunch for a spin class. Gather your friends and family and go for a walk to get some fresh air, play some touch football or soccer. Try wearing a pedometer for extra motivation to get moving!

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Kelly Hogan, MS, RD, CDN is a Senior Dietitian at The Mount Sinai Hospital.