The holidays are upon us, and soon tables full of delectable treats will tempt even the strictest dieter.

But just because it's the holiday season, that doesn't mean everyone is doomed to gain weight. Even the richest holiday meals can be scaled back in fat and calories, and a little exercise goes a long way.

During the holiday season, the average American can pack on five to 10 pounds. A lot of weight gain is due to unconscious eating.

"We multitask," said Karen Dahl, dietitian with Sharon Regional Health System. "Unfortunately, we do this when we eat. We don't concentrate when we eat ... we need to taste and savor."

Extra calories can add up. Every time you eat 3,500 calories over what you need, you gain a pound of fat, said Mike Libbey, registered dietitian for Sharon Regional.

"Every time you overeat, you accumulate extra fat cells," Libbey said. "Once you get a fat cell, it never goes away. It can reduce in size ... if your body doesn't need it and you indulge, it makes more fat cells."

Libbey said the average person's body only needs about 500 calories from every meal. Everything over that 500 turns into fat.

"If you ate a meal and don't get hungry until six hours later, you ate too much at that meal," Libbey said.

Many people also mistake thirst for hunger.

"A lot of times when you're hungry, 70 percent of the time it's thirst," Libbey said. "When you're dehydrated, you lose the ability to burn fat."

Libbey suggests eating small, healthy snacks in between meals to keep hunger at bay.

Mrs. Dahl calls herself a "non-traditional" dietitian, because she believes that all foods can fit.

"I'm a firm believer in savoring our food," she said. If you really want something, such as a slice of Grandma's pumpkin pie, go for it, she said, but take a smaller piece and eat it slowly.

Libbey suggested eating before attending a holiday party "so there's no tendency to splurge or overeat."

Many traditional holiday recipes can be modified to reduce calories and fat. For example:

   » If preparing dinner for fewer than six people, serve roasted turkey breast instead of a whole bird. Remove the skin before eating.

   » In stuffing, applesauce can be substituted in equal parts for margarine. Herbs such as sage, thyme and rosemary add flavor. Stuffing can also be made healthier by preparing it with whole-grain bread and mixing it with lots of fresh vegetables.

Mrs. Dahl also recommends cooking stuffing outside of the turkey. Not only does it reduce calories, it cuts the risk of food poisoning, she said.

   » Fat can be removed from gravy by chilling it quickly in a shallow pan and pouring it into a fat-straining cup. Ice cubes also help cool down gravy and solidify fat, which can then be easily removed.

   » Mashed potatoes can be prepared with skim milk or broth instead of whole milk. Garlic, basil, green onions, Parmesan cheese and non-fat sour cream all add flavor without significantly increasing calories.

   » Instead of using marshmallows and brown sugar on sweet potatoes, try sweetening them with orange juice and cinnamon. Mrs. Dahl also suggested baking the sweet potatoes and eating them with the skin.

   » Low fat or non-fat sour cream and cream cheese can be substituted in any dip recipe. Bean dip is a healthy alternative to high-fat dairy dips.

   » Vegetables can be prepared with broth and herbs instead of butter.

   » In baking, 2Ž3 or 3Ž4 of a cup of sugar can be substituted for a whole cup, which reduces calories without sacrificing taste. Skim or evaporated skim milk can be used instead of whole milk, Mrs. Dahl said.

Mrs. Dahl also suggested preparing a fruit salad if pressed for an item to bring to a potluck dinner.

An important part of keeping weight off is physical activity. Building a pound of muscle burns 30 more calories a day, Libbey said. Over a year, that can add up to five pounds.

Exercise doesn't have to be "Jane Fonda," or going to a gym, Libbey said.

"It can be walking to the store," he said.