The time for joyous celebration is now upon us. If you’re like me, you want to enjoy all the goodness of this season with family and friends. Yet you don’t want to feel regretful for having over-indulged with excess pounds gained, the misery of indigestion or getting off track if you have a condition like diabetes.

We asked our health coaches and dietitians for tips to help you navigate this holiday season.

Apply the 80/20 rule. This means you eat well 80% of the time and allow yourself a margin of 20% for enjoying special dinners and events. In other words, don’t go “full on” with holiday goodies all day, every day throughout the month of December. Make it exactly what it is — special.

Make smart substitutions. You can reduce calories and fat with healthier substitutions in recipes. For example, instead of cream soup in recipes, try homemade white sauce made with skim milk. When a recipe calls for chopped nuts, choose healthy ones like almonds, walnuts and soy nuts. Try a well-seasoned, colorful vegetable medley as a side dish instead of a creamy green bean casserole topped with French fried onions.

Remember portion control. We only have so much room in our stomachs, so choose wisely. One plateful is enough. Choose small portions of the foods you really enjoy and include plenty of fruits and vegetables on your plate. The first bites of a delicious meal are the best. For most of us, going back for seconds will only result in feeling too full. So slowly savor your food. Then, engage in another activity, whether that’s conversation, playing with the kids, board games or a brisk after-dinner walk.

Keep your water glass full. Staying hydrated is important each and every day. Remember that women need around 11.5 cups of fluids each day, and men need 15.5 cups. Water is generally your best option. While you certainly may want a cup of coffee or tea each day, avoid sugary beverages. Drink alcohol only in moderation.

Stay active. Heart specialists advise that we get at least 150 minutes of moderate exercise a week. That’s 30 minutes on five days of each week, and more is better. It can be a walk, household chores or a ride on your stationary bike… whatever gets you moving. It’s tempting to curl up under that blanket on the recliner and watch a holiday movie. While that’s a fun family activity, remember to be active either before or after favorite traditions that are more sedentary.

Don’t lose sleep. You may feel like you should stay up hours past your regular bedtime to get all the presents wrapped or the new toys assembled. Yet adequate rest is a vital part of the cadence of our lives. We’re designed to rest, so don’t deny yourself that gift. Give yourself time to wind down in the evening. Give yourself permission to let something go until the next day.

Mental health is important, too. We recognize that many people are dealing with grief, loss, loneliness, conflict and disappointment, and the holidays can make it feel worse, not better. If you have a condition like anxiety or depression, focus on those healthy and positive steps that help you cope. Reach out and talk to a trusted friend or loved one if you need help.

Manage your expectations. Not everything will be perfect. There may be some disagreements or awkward moments when family gets together. Someone might come down with a cold or the flu. Remember that you can only control how you behave and respond – you can’t control someone else or circumstances.

All these things I just mentioned are aspects of healthy living year around, not just at the holidays. The gift of good health is precious. Reach out to your primary care provider if you have issues or symptoms that need to be addressed — we want to help you live a happy, balanced life today and in the new year to come. Merry Christmas!

— Debbie Streier is regional president/CEO of Avera Marshall Regional Medical Center