'Tis the season to feast, but health-conscious individuals can enjoy holiday foods without fear of weight-gain, maintains UC Davis nutritionist and author Liz Applegate.

She offers tips for eating festively but sensibly to avoid either feeling deprived or adding unwanted pounds. For example, eat often, use a small plate, savor the food and choose your favorites.

And she emphasizes that many traditional holiday foods have health benefits. Pumpkin pie is loaded with carotenes known to help ward off heart disease and certain forms of cancer. Cranberry sauce comes with a good dose of vitamin C and phytochemicals, which are great for heart health. And the molasses found in gingerbread is a good source of iron.

Applegate is the author of several nutrition and fitness books including "Eat Your Way to a Healthy Heart," is a columnist for Runners' World magazine and serves as a nutrition consultant to Olympic and professional athletes.