Whether your season is complete or nearing an end, keeping healthy habits during the holidays can be challenging.

According to St.Vincent Sports Performance sports dietitian Lindsay Langford, “The average American consumes more than 4,500 calories and 229 grams of fat in one traditional holiday meal. With about 3,500 calories in one pound, that’s enough to gain about a pound and a half in just one meal.”

Tables surrounded by pecan pie, sweet potatoes and other holiday favorites can be almost impossible to resist, but here are some tips to transform these treats in potential gold mines on the field and in the gym. With Langford’s help, here are ways to modify a diet and avoid straying into an unhealthy habit trap.

Opt for healthy alternatives

While often delicious, traditional holiday foods such as green bean casserole, mashed potatoes, crab cakes and pecan pie are full of fat and sugar.

“A single serving of mashed potatoes can have up to 720 milligrams of sodium and can be high in fat,” Langford said. “Instead, opt for baked sweet potatoes for just 167 calories and 5 grams fat per serving. But if you can't ditch the mashed potato staple, be sure to use real potatoes, and leave the skin on for extra fiber.”

Click here for healthy holiday recipe options or check out recipes below.

Rather than traditional green bean casserole recipes, use steamed vegetables and roasted almonds to reduce both caloric and fat intake. These foods are loaded with fiber, magnesium and vitamin E. Lean meats, vegetables and hummus are healthier options that can offer protein and fiber, which will provide more energy during workouts.

Delectable desserts can look tasty but will leave you feeling groggy later. “One slice of pecan pie contains 20 to 30 grams of fat and more than 500 calories, which is nearly 25 percentof the daily recommended caloric intake,” Langford said. “Instead, choose a crustless pumpkin pie. Or, if you're craving apple pie, try baked apples with cinnamon and brown sugar to save some carbs.”

Try to make conscious day-of decisions

It’s unrealistic to think all holiday foods can be avoided. When you do have to dive into the Thanksgiving table of food, make sure to stick to smaller portions. Try to eat half portions (about hand-sized) to avoid overeating. Using smaller plates can also aids in not overloading at the dinner table.

Plenty of water is essential in quality decision making. “Often times, a feeling of hunger is disguised by dehydration so be sure to drink 12 to 16 ounces of water 30 minutes before eating,” Langford said.

Strive to build a plate that features an array of colored foods, which usually are high in nutrients. Richly colored fruits and vegetables are an excellent way to stay full without packing on the pounds.

Find fun ways to keep the heart rate racing

It may be hard to get to the gym during the holidays. Instead, try to incorporate activities with family members at home. Family games such as Twister, outdoor snow fights, touch football and sledding are great alternatives to getting a workout in. These activities can build muscle, strengthen balance and coordination while also helping to burn calories.

“Wii is a great way to both entertain and exercise,” Langford said. “Any of the Wii sports games, such as tennis or boxing, require a lot of body movement as well as coordination. Games like Dance Dance Revolution are also a fun way to get your heart up.”

Food is directly tied to performance on the field and in the gym. Making a conscious effort during the holidays helps to maintain fitness goals, but try not to over-stress yourself.  It’s OK to have a bite of holiday favorites once in a while

“If it’s your favorite food, have it, but know that tomorrow is a new day,” Langford said. “A slip up is OK, but don’t let a slip become a slide.”

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Here are some healthy holiday options to try at home, courtesy of LiveStrong.com:

Creamy broccoli and cauliflower soup

Ingredients: 4 cups chopped cauliflower, 4 cups chopped broccoli florets, 2 cups low-sodium chicken broth, ½ cup whole milk, 1 cup 2% milk, 3 tbsp vegetable-oil based spread, 1 tsp black pepper. Topping: Low-fat sour cream and dill.

Directions: Cook cauliflower and broccoli in large pot of boiling salted water until just tender, about 5 minutes. Drain and set aside. Combine broth and milks in heavy large saucepan and bring to boil. Add cauliflower, broccoli, and pepper to saucepan and return to a boil. Remove from heat and cool slightly. Working in batches, transfer mixture to a food processor and blend until smooth, about 30-45seconds per batch. Serve soup with a dollop of sour cream and dill on top.

Whole grain stuffing

Ingredients: 1 loaf of (day-old) whole grain bread from bakery, 2 eggs, beaten, 2 cups chicken broth, 1 small can of mushrooms, 1 cup pecan halves, 1 cup chopped asparagus.

Directions: Preheat oven to 350 degrees. Lightly grease a 9x13 casserole dish. Cut whole grain loaf into cubes and place cubes in large mixing bowl. In a separate bowl, mix together beaten eggs and chicken broth and pour over bread cubes. Toss to coat. Add mushrooms, pecan halves, and chopped asparagus to moistened bread and mix thoroughly. Transfer stuffing to greased casserole dish, cover with foil and place in preheated oven. Bake for 45 minutes and remove foil. Bake stuffing for an additional 15 minutes or until golden brown.

Autumn spinach salad

Ingredients: 4 cups baby spinach leaves, washed and dried, ¼ cup dried cherries, ¼ cup crumbled goat cheese, ¼ cup toasted pumpkin seeds, ¼ cup chopped pecans, ¼ cup raspberry vinaigrette dressing.

Directions: Place first 5 ingredients in a medium mixing bowl. Top with dressing and toss to coat. Divide evenly between 4 salad bowls.

Sweet potato puff

Ingredients: 4 cups mashed sweet potatoes, 2/3 cup sugar, 1/3 cup butter, softened, 2 eggs plus 1 egg white, ½ cup skim milk, 1½ tsp vanilla extract. Topping: 2/3 cup packed brown sugar, 2/3 cup chopped pecans, 2 tsp melted butter, 1/3 cup flour.

Directions: Beat sweet potatoes, sugar, butter, eggs, egg white, and vanilla extract until fluffy. Transfer mixture to a greased, 3 quart baking dish. Combine topping ingredients until well blended. Sprinkle over sweet potato mixture. Bake uncovered at 350 degrees for 40 minutes or until golden brown.

Pumpkin morning muffins

Ingredients: ½ cup vegetable oil-based spread, softened, ½ cup firmly packed brown sugar, 1 cup canned pumpkin, 2 ripe bananas, mashed, ¼ cup skim milk, 1 tsp vanilla extract, 2 eggs, 1 cup all-purpose flour, 1 cup whole wheat flour, 1 tsp baking powder, 1 tsp baking soda, ½ tsp salt, 2 tsp cinnamon, ½ cup sweetened, dried cranberries.

Directions: Preheat oven to 375. Lightly grease muffin tin or line with paper baking cups. In a medium bowl, combine vegetable-oil based spread and brown sugar; beat until fluffy. Add pumpkin, mashed bananas, milk, vanilla, and eggs; blend well. In a separate bowl, combine remaining ingredients and mix well. Add dry ingredients to pumpkin mixture and stir just until dry ingredients are moistened. Fill greased muffin 2/3 cups full. Bake at 375 degrees for 25 minutes or until a toothpick inserted in center comes out clean. Allow to cool for 5 minutes then remove from pan. Serve warm.