What are your goals for your weight and health? Maybe you would like to maintain the weight you're at, get a jumpstart to your New Year's resolutions, have more energy, or keep those colds away?

You can enjoy the holidays this year with more energy and less weight gain by focusing on fruits and vegetables. The simple act of filling half your plate with vegetables before you load the higher calorie dense foods can save you hundreds of calories.

The average person gains 5 pounds during the holiday season. On a special holiday, many Americans eat an average of 8,000 calories and 400gm fat. That’s close to 2-3 times the recommended intake for an adult. We’ve crossed the starting mark for the Holiday Season. Ready, set, Go! Unfortunately, many individuals are well on their way to gaining the average 5-pound weight gain this year. Maybe it’s from the lack of exercise they get from busy holiday schedules or the average 8,000 calories consumed on those special days. Maybe both? The reality is we are bombarded with calories over the entire season. The hard truth is that the finish line isn’t until after the New Year! Can you survive this year without the extra coat? Many would answer "absolutely" to that question.

There are many stressors throughout the season with traffic, to-do lists, shopping, and social gatherings. All of these can move yourself down on your own prioty list. You should have a survival guide that includes six main goals to help you stay focused and healthy. Even if you achieve some of these, you will have success towards your health. It is important to give yourself credit for each small step you make when it comes to practicing a healthier choice. So, focus on the positives and leave the word "cheating" out of your vocabulary.

Holiday Survival Guide:

• Eat breakfast everyday with a lean protein, fruit and whole grain
• Drink more than 64 ounces of water per day
• Eat more than 5 FULL cups of vegetables and fruits per day
• Move at least 30 minutes per day
• Eat a snack before you go holiday parties
• Bring a healthier appetizer or dish to the party