Pecan pie fresh out of the oven, grandma's homemade holiday cookies and spicy sausage balls can all be included on this year's holiday list of treats without the worry of an inevitable holiday weight gain. "Controlling your weight over the holiday can be achieved by balancing your meals and paying attention to food choices," said Jo Ann Carson, associate professor of clinical nutrition at UT Southwestern."It's not that you can't have any holiday treats, but you have to make trade-offs. Instead of splurging on cheesecake and fudge, the better alternative is to choose between the two."

Don't be fooled by the portions dished out at holiday parties or the dinner table, Dr. Carson added.

"The appropriate serving size of a slice of holiday ham is 3 ounces, or the size of the palm of your hand. Most restaurants serve 6 to 8 ounces, which is the size of your entire hand," she said. "It's important to keep the portion of meats and starchy foods under control and have large portions of green beans and fruit or vegetable salads."

But don't lose sight of reality when you get the urge to splurge. Consuming 500 extra calories daily from Thanksgiving Day to New Year's, which is not a difficult task if you're not monitoring your eating habits, will lead to a 7-pound weight gain, Dr. Carson said. "Most people will not eat an extra 500 calories daily during the holidays, but on some days they might eat 1,000 additional calories and that adds up."

Rachael Garrett, a senior student in clinical dietetics at Southwestern Allied Health Sciences School, offers practical holiday eating tips for savoring your favorite holiday foods while maintaining your weight.

Choose your battles

Don't deny yourself certain foods. "There are no bad foods," she said. "It's okay to indulge every now and then. If sausage balls are your weakness, allow yourself to have a few. You'll be less likely to overdo it if you give yourself permission to eat them."

Eat before the party

It's a simple recommendation that's often ignored. "You're much more likely to overeat if you starve yourself all day to 'save up' for plenty," she said. Try eating light yogurt or half of a sandwich before a holiday party.

Listen to your body

Eat slowly and acknowledge when you are full. "It takes about 20 minutes for your brain to get the message that you're satisfied. If you continue eating after your brain gets the message, you're overdoing it."

Exercise your right to say no

"Your favorite aunt may beg you to sample her fruitcake, and Grandma might not rest until you've had her eggnog, but you still have the right to decline," Garrett said. Be gracious but firm.

Take something light to the party

Plan ahead. It's a good idea to bring a fruit or vegetable platter to an office party just in case there are no low-calorie or low-fat foods available. "Munch on the lower-calorie goodies, and really savor those treats that appeal to you most."

Routine

The hustle and bustle of the holidays can leave us overloaded and overstressed, Garrett said. Stress often leads to overeating and absentminded eating (remember, stressed spelled backwards is desserts). Avoid eating on the run and make time to sit down and enjoy dinner with family or friends. Most importantly, keep exercise in the picture. Aim for at least 30 minutes of exercise four to five times a week.

Alter recipes

When baking, use egg whites or egg substitutes in place of whole eggs. "You'll save 5 grams of fat and 45 calories per egg," Garrett said. Prepare holiday meals with skim milk, low-fat cheeses, reduced-fat cream soups and margarines, and lean ground turkey and sausage. Applesauce can be used in place of oil in some baked items. Sugar substitutes and sugar-free gelatins can be used in fruit salads and various desserts.

Taste test less

Nibbling here and there, licking bowls and eating extra piecrust dough can add to unnecessary caloric intake. "By the time the baking is finished, you could have taken in a whole serving's worth of calories."

Exercise

Instead of circling the parking lot for a close spot, park in the back when holiday shopping. Take the stairs whenever possible. "You can can slip in 10 minutes of exercise here and 10 minutes there. The 30 minutes per day does not have to be continuous."

Share

Most often, we can be satisfied with a smaller amount than we think. "Share that piece of pie, and send guests home with the leftovers. You'll be surprised how easy it can be to save a few calories here and there.