The holidays are a magical time of year filled with loved ones, good cheer and gut busting treats. The average American gains 1-2 pounds over the holiday season and the fact is most people never lose that weight, so over the course of five years, that could be an extra 10 pounds you are carrying around.

Portion control is a great tool to have in your arsenal to make sure you aren’t overindulging, but which foods you choose will also help you to avoid the dreaded holiday weight gain. Here are some easy and delicious swaps that will keep your waistline in check during the most wonderful time of the year.

Ditch the unhealthy dip

If you are serving a creamy dip at you next holiday party, try swapping mayonnaise or sour cream for plain Greek yogurt. This tangy delight serves as a great alternative without the empty calories. Just make sure you are enjoying in moderation as yogurt still packs a calorie punch.

Sip a spritzer

One of the easiest ways to cut unnecessary calories this season is to cut back on alcohol. But that doesn’t mean you can’t still indulge! One 5-ounce glass of white wine has about 150 calories, but if you make that glass of wine a spritzer by subbing two ounces of wine with club soda, you will shave off about 60 calories. So go ahead and enjoy that adult beverage without any of the guilt.

Drink responsibly

While we are on the topic of beverages, eggnog is one of those things where it just doesn’t feel like the holidays without it. But at a whopping 250-400 calories a serving and more than half your daily dose of saturated fat, it’s time to change your mindset. Swapping your annual eggnog with a glass of hot apple cider will instantly save you 150-300 calories and all the fat. If you really can’t part with this holiday tradition, practice portion control. Enjoy one glass and then switch to something a little more diet friendly like club soda or water made festive with some fresh cranberries. Still craving that eggnog? Try whipping up a batch of our healthier version of this holiday staple.

Sweet treats

The holidays are synonymous with sweet treats, but desserts don’t have to be packed with sugar in order to be packed with flavor. There are many delectable desserts to enjoy that won’t break the calorie bank. Simple swaps like trading fresh fruit for the canned variety in your pies or using spices to boost flavor instead of artificial ingredients all help to ensure your health won’t be derailed throughout the season. Try some of these delicious and healthier holiday recipes that will satisfy your sweet tooth.

The holiday season is a wonderful time of year filled with loved ones, good cheer and gut busting indulgences. But the holiday weight gain doesn’t have to be inevitable. Swapping healthy food for your unhealthy staples and drinking in moderation can help you enjoy the season without derailing your diet.