Editor's note: We're providing tips on nutrition and fitness to help keep you on track through the holidays. Look for them each Sunday through Jan. 1.

With all this food, fun and festivity, the holidays can be tough on your waistline. The good news is that with a pinch of moderation, you can survive the holiday season with your current weight and holiday spirit intact.

All foods — even traditional holiday treats — can fit into a healthful eating plan. The secret is a little planning.

Holiday eating tips:

1. First off, be realistic. Don't try and lose weight during the holidays. Strive to maintain your weight, and leave losing for your New Year's resolution.

2. Choose low-cal/low-fat foods at parties and dinners. To be sure there will be healthy treats, bring a dish to the party filled with raw vegetables and low-fat ranch dressing, or bring a platter of fresh fruit.

3. Take the edge off your hunger before a party. Feeling hungry can cause you to overeat. So eat a small snack, such as a piece of fruit or bagel, before you head out the door.

4. Learn to say "No, thanks." It is OK to say no and stick to it. If you are really worried about offending your host's feelings, ask if you can take some home. Eat it later, freeze it or give it to others.

5. Mingle first, eat later. "Talking story" is calorie-free. Focus on the people, not the food.

6. Be a one-stop shopper at the buffet line. Be selective. Choose only the foods that you really want to eat and keep portions small. Hang out away from the buffet table to minimize nibbling and second and third helpings.

7. Eat s-l-o-w-l-y. Start with a small portion and take your time. Periodically ask yourself if you are still hungry. If not, put down your fork, grab a glass of sparkling water with a lime twist and strike up a conversation.

8. Buckle Up. Form-fitting clothes or a properly notched belt will help you keep things in check. Baggy, loose fitting clothes can hide that swelling stomach.

9. Opt for guilt-free eating. The most important thing about holiday eating is your mind-set. Depriving yourself of special foods, or feeling guilty when you do enjoy them, isn't part of a healthy eating strategy, and it's certainly not part of the holiday spirit.

Nicole Kerr is vice president of health initiatives for the American Cancer Society. She also operates a nutrition consulting company, Healthy Spirit LLC, a private practice specializing in disordered eating. She has been featured on CNN, PBS and the Food Channel for her expertise in nutrition and health.