We all know that feeling. That food coma we go into after a great holiday meal. It’s simultaneously wonderful and depressing.

It’s hard to not eat anything and everything served; and it’s all so appetizing, you wouldn’t want to be rude, now, would you?

But all that food can be unhealthy for your heart, can increase your risk for various chronic diseases and can take away from the nutrients your body needs to function. Even though the holidays have a reputation for delicious food, it’s important for you to eat healthy not just around the holidays, but year-round.

There are a few ways to eat healthy at this time, and all times, of the year:

Watch your portion sizes. It’s better for you to just take small portions of the higher calorie foods.

Remember that drinks have calories too. There can be quite a lot of calories in alcohol and other types of delicious drinks, such as hot chocolate and eggnog.

Asking for a spritzer of no-calorie seltzer water and wine will cut down on the calories.

Bring a healthy dish to a family gathering. That way you know what is healthy and you can eat more of that.

Use lower-calorie, or lower-fat substitutes, such as light sour cream or light mayonnaise, when making classic holiday dishes.

Eat a small, healthy snack before you go to a party or a meal.

Eat regularly. You don’t want to be ravenously hungry when it’s time for the meal or the party.

Exercise. Exercising can help you burn off those excess calories.

Eat until you’re full, not until you’re as stuffed as that turkey is.

Take small bites and chew slowly.

Don’t stand and talk next to the appetizer table, instead talk with people away from it so you’re not tempted to take samples of the food.

Whole grain bread is better for you than refined grains, such as white bread. You should check the label to make sure that the first ingredient in the bread is a “whole” grain.

Eat light meat and take off the skin. Dark meat and skin aren’t as healthy for you.

Include the foods that are high in antioxidants at the dinner table like cranberries, sweet potatoes and vegetables.

All the extra sugar around the holidays can be bad for your health. Sugar contributes extra calories that can lead to obesity.

We all love to eat the extra pie in our kitchen, but remember, an extra 3,500 calories and you’ve got another pound. That’s an extra 500 calories a day for a week straight. With that you’ll be well on your way to gaining some extra weight.

Try some of these tips to help you eat healthier this holiday season.

Holly Martindale, RD, CD is the lead dietitian at the Outpatient Nutrition Center at St. Joseph Medical Center in Tacoma. Need a doctor? Call the Franciscan Physician Referral Line toll-free: 1-888-825-3227. CHI Franciscan Health has registered dietitians you can contact about eating healthy. To learn more about them call 1-800-823-6525.