That guilty feeling after you’ve eaten one too many indulgent meals in a row and skipped one too many workouts—we’ve all been there. However, the holiday season can actually be an optimal time to kick-start a healthier lifestyle, whether it’s through eating smarter or exercising.

Healthy Plate

Are your eyes bigger than your stomach? Keep these suggestions handy to make a more balanced plate.

• Fruits and Vegetables
  Half of your plate should be made up of whole fruits and a variety of veggies. Try to include dark greens, such as spinach, kale, and chard, as well as starchy veggies, such as potatoes and squash. Aim to include in-season fruits, like apples, pomegranates, and pears.

• Grains
  A quarter of your plate should be grains. Aim to make at least half of your daily grains whole grains. Whole grains contain vital nutrients, such as fiber and magnesium. Use the nutrition label to choose whole grain items that are lower in unhealthy fats and sodium.

• Protein
  There are plenty of ways to fill a quarter of your plate with protein—either with meat or plant-based foods. Lean meat, beans, peas, seafood, and eggs are all fair game. Avoid the fryer, and grill, bake, or roast instead!

• Dairy and Dessert
  What’s an appetizer platter without cheese? Just keep in mind the recommended daily limit of three cups of dairy per day when reaching for that extra slice. And, let’s face it, dessert is unavoidable during the season. Don’t deprive yourself of a delicious treat, but remember that moderation is key! This gluten-free sweet potato pie is a tasty and healthier alternative.

Healthy Body

Here are some ways to burn off some of your favorite holiday foods. Enjoy the flavors without the guilt!

Calculations are based on an adult weighing 150 pounds. Use this exercise calculator to determine calculations for different weights/activities.

• 

  Bread stuffing
  Serving size: 1 c.
  Calories: 355
  Exercise: Running at a 10 min./mile pace for 30 min.

• 

  Roasted turkey
  Serving size: 4 oz.
  Calories: 190
  Exercise: Walking at a brisk pace for 45 min.

• 

  Cornbread
  Serving size: 1 piece
  Calories: 152
  Exercise: Jumping rope (moderate pace) for 12–15 min.

• 

  Green bean casserole
  Serving size: 1 c.
  Calories: 143
  Exercise: Bodyweight exercises for 35 min.

• 

  Cranberry sauce
  Serving size: ½ c.
  Calories: 209
  Exercise: Yoga for 70 min.

• 

  Pecan pie
  Serving size: ⅛ of a 9-in. pie
  Calories: 456
  Exercise: Playing basketball for 65 min.

• 

  Red wine
  Serving size: 5 oz.
  Calories: 125
  Exercise: Pilates for 35 min.

Exercise ideas and a portion plate guide to share with loved ones.