Here come the goodies and treats at home and work and way over abundant time honored meals.

As you celebrate, consider little changes you can make to create healthier and more active days. Doesn’t it feel like you prepare for days and the eating part is over in minutes? This year take time to enjoy the flavors, smells and textures of the food you put in your mouth. The following suggestions should be used all year not just for Holiday eating:

We should chew 30 times and put our utensils down between bites. I have to constantly remind myself to stop chowing down so fast that the food item is gone and wait… did I even taste it? If you chew longer not only do you get the full flavor but it helps the digestion process. Savor your food. Mindful eating involves all the senses.

Don’t stand and visit around the food/appetizer table as we don’t realize how much we eat as we visit. Put appetizer on a small plate and walk away.

Portion Control is important and with so many options at celebratory meals our plates are often overflowing. Try taking small portions (a couple bites) of everything that looks good to you and if you are still hungry, go back for another small portion of a couple of your favorites. Wait 10 minutes before eating seconds to see if you aren’t too full to pack more food in.

Forget about the clean your plate rules set by your parents, overstuffing yourself will not help those who are hungry. Stop eating; leave the food on your plate when you feel full. Remember sometimes it can take up to 10 minutes after eating to feel full so try to stop short of feeling full if you can.

Watch your high calorie drinks; try flavored water or seltzer water with a splash of 100% fruit juice.

With such a big meal maybe consider a less filling, lower calorie dessert option. Fresh fruit and yogurt parfaits, or baked apples with cinnamon instead of apple pie. If you need the traditional baked desserts, adjust the recipe to be healthier by using applesauce or mashed banana in place of the butter and reduce the amount of sugar you add.

After the meal instead of taking a nap, go for a walk as a family. It will aid in digestion and you will feel much better.

Put your focus on family and friends not the meal.