It’s December, the season of holiday parties, endless office cookie trays and general excess. People tend to eat and drink more between Thanksgiving and their New Year’s resolutions, and the overindulgences can have negative health consequences.

“We see so many people who have problems maintaining their health and weight at this time of year,” said Dr. Ernest Patti, a senior Emergency Room physician at St. Barnabas Hospital, who says many patients, especially diabetics, find themselves seeking medical treatment after months of holiday bingeing.

“They eat and drink too much and, at the very least, feel sluggish, gain a few pounds and may not feel like themselves,” Patti said. “No one says you can’t party around the holidays, but moderation is the key.”

A study from the New England Journal of Medicine found that the average adult gains about a pound during the holiday season—less than most people assume—but that they are unlikely to ever lose that extra weight, which can add up over the course of several years.

So how can you enjoy the season’s festivities without the guilt of gaining? Patti offers the following practical tips for navigating the holiday party scene in a healthful way:

Don’t starve yourself before a big holiday meal. Eating normally and healthily before you head off to your big family feast will help you from gorging on high-calorie foods once you get there.

At parties, avoid dips and go for the veggies and fruits on the hors d’oeuvres tray. Eat other snacks like nuts, cheese and crackers in moderation.

Proteins, like meat kebobs, are a good choice, as their calories burn longer and will fill you up.

Try to avoid alcoholic drinks, which Patti describes as a “minefield of empty calories.” Lay off the very seasonal—but very high in fat—eggnog. Opt for seltzer or sparkling water with a splash of cranberry juice instead. “It will fill you up and people will think you are partying right along with them,” he said. “And later you can drive everyone home.”

Try to incorporate as much walking as possible into your regular holiday excursions. A long walk to go window shopping or taking the stairs instead of the elevator on your next gift-buying trip will help burn some extra calories.

Keep rich desserts to a minimum, opting instead for sorbets, fresh fruit or biscotti. Enjoy those Christmas cookies, but have just one or two—not half a dozen.