As we enter the last few weeks of year and make a transition into the new, it may seem like the combination of the cold winter months and the holidays conspire to expand our waistlines. Dinner tables are stuffed with succulent turkey, creamy mashed potatoes, and slices of sweet pumpkin pie—and that’s just Thanksgiving! There’s still Christmas, Hanukah, and New Year’s Eve, and what that often means is more time for feasting and celebration.

While sometimes it might feel like you’ve eaten enough to gain ten pounds between Thanksgiving and New Year’s Day, a report from the New England Journal of Medicine indicates otherwise. The report states that on average, Americans gain only one to two pounds (for people who are already overweight, the average gain is five pounds) during this time, but this comes with an asterisk. The pound or two that you might gain? It can stick with you for life, and that begins to add up over the years.

What can you do about this, though? Well, start by allowing yourself some indulgences this holiday season. Want a cookie? Have a cookie (just maybe not twenty of them). Can’t resist the Christmas ham? Have a slice. You don’t have to deny yourself every treat. They key here is to exercise moderation, to be smart with your portions, and to eat foods made from the healthiest and best ingredients.

However, if you’re looking to make some changes or substitutions, here are some hints and recipes that you can add to your arsenal, which should serve you well both during the holidays and beyond, and you won’t have to sacrifice your taste buds doing it, either.

Bruschetta vs. Spinach and Artichoke Dip

Loaded with mayonnaise, cheese, and cream (and, oh yeah, some vegetables, too), spinach and artichoke dip is hard to resist. But maybe that’s because it’s loaded with fat! While there’s always the option of using fat free products in your dip, the taste isn’t always the same. Why not try a healthier appetizer alternative: fresh bruschetta. Buy the freshest and ripest tomatoes for this recipe and you’ll barely need any seasoning to make this dish a stand-out at your holiday party, whether it’s t Christmas or Memorial Day. If you’re making this in winter, consider grape tomatoes as an alternative to beefsteak or Roma tomatoes, which during the winter months can often be under ripe and mealy. The difference in calories will be 200 calories a serving instead of 325, and the real difference, only 4 grams of fat instead of 19 grams.

Ingredients

• 4 cups tomatoes, diced
• 1/3 cup chopped fresh basil

• 2 cloves garlic, minced
• 1 tablespoon balsamic vinegar
• 1 teaspoon olive oil
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1 loaf French bread, toasted and sliced

Directions

1. In a bowl, toss together the tomatoes, basil, and garlic. Mix in the balsamic vinegar, olive oil, salt, and pepper. Let it marinate for at least an hour before serving. Serve on toasted bread slices.

Roasted Brussels Sprouts vs. Green Bean Casserole

Although the green bean casserole might be a holiday staple, it might be time to replace this fatty side dish with a new tradition. When oven roasted to caramelized perfection, the much-maligned Brussels sprout becomes an irresistible morsel with a salty exterior and a soft, delicious center. The result of this combination is about half the fat and 125 calories less than a serving of casserole.

Ingredients

• 2 pounds Brussels sprouts
• 3 tablespoons olive oil
• 1 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 2 cloves diced garlic

Directions

1. Preheat oven to 400 degrees F.
2. Trim Brussels sprouts (or used frozen ones) and coat with olive oil, salt, pepper, and garlic. Toss to evenly coat the sprouts. Place in a casserole pan or on a baking sheet.
3. Roast in the oven for 30 to 45 minutes, tossing occasionally for an even roast. The Brussels sprouts should be dark or golden brown when ready.

Oven-Roasted Root Vegetables vs. Candied Sweet Potatoes

Candied sweet potatoes topped with marshmallow fluff are a delicious, festive dish, but the dish is also loaded with fat and sugar, with over 350 calories and almost 19 grams of fat per serving. Instead, consider offering up a dish of roasted root vegetables instead. The natural sweetness of the carrots, beets, and sweet potatoes will make up for the sugary flavor of the marshmallow candied sweet potatoes, but with 125 fewer calories and almost 17 fewer grams of fat.

Ingredients

• 3 medium red potatoes, cut into 1-inch pieces
• 2 cups sliced carrots
• 1 pound beets cut into 1-inch pieces
• 1 medium turnips, cut into 1-inch pieces
• 2 medium sweet potatoes cut into 1-inch pieces
• 2 medium red onions, cut into wedges
• 3 medium parsnips, peeled and cut into 1-inch pieces
• 5 cloves garlic, diced
• 1 tablespoon chopped fresh rosemary leaves
• 1 tablespoon fresh thyme leaves
• 1 tablespoon olive oil
• 1 cup vegetable or chicken broth

Directions

1. Heat the oven to 425 degrees F. Line a shallow roasting pan (17×11-inch) with aluminum foil.
2. Stir the vegetables, herbs, and oil together in the pan. Roast the vegetables for 30 minutes.
3. Pour broth over the vegetables and stir.
4. Roast for 20 minutes more or until the vegetables are tender.

Pumpkin Pie vs. Pumpkin Pie

Where dessert is concerned, it’s hard to give up the real deal. However, if you’re looking to make that change, you can always trade out that cheesecake for fresh fruit (or fresh fruit fondu for a little bit of holiday chocolate). Poached pears in wine are a sweet treat, as are fresh figs drizzled in honey with almonds. But if you still want that pumpkin pie—just with less fat— here’s a recipe that will cut out over 100 calories and 14 grams of fat per serving.

Low-Fat Pumpkin Pie

Ingredients

• 1 (15 ounce) can solid pack pumpkin
• 1 (14 ounce) can fat free sweetened condensed milk
• 1/2 cup egg whites
• 2 teaspoons pumpkin pie spice
• 2 teaspoons cinnamon
• 1 (9 inch) unbaked pastry shell

Directions

1. In a sauce pan, combined pumpkin, spices, and salt. Heat on medium heat for five minutes. Remove from heat and let cool.
2. Combine egg whites with the pumpkin mixture and beat until smooth. Pour into pastry shell.
3. Bake at 425 degrees F for 15 minutes. Reduce heat to 350 degrees F; bake 25-30 minutes longer or until a knife inserted near the center comes out clean.