NORFOLK, Va. (WVEC) -- It's that time of the year! The holidays are here and for many that means lots of indulging in food.

The average Christmas dinner in America is around 3,000 calories. That doesn't even count all those cookies and snacks you are munching on throughout the day.

There are a few ways you can avoid weight gain this year.

Jim White, the owner of Jim White Fitness and Nutrition Studios says it's important to be aware of what you eat.

Exercise burn equivalents for the foods we love to eat:

  • 1 Large Candy Cane 420 kcal (98 g CHO, 77 g sugar) then you would need to spin for 45 minutes to burn off the candy cane
  • 1 cup Eggnog 320 kcal (38 g CHO, 16 g Fat, 8 g Pro) you would need to run 3.5 miles to burn off that cup
  • Gingerbread cookie 300 kcal (59 g CHO, 6 g Fat, 3 g Pro) you would need to do push-ups for 30 minutes to burn off that cookie

Try these healthier versions of your holiday favorites:

  • Avocado deviled eggs instead of regular deviled eggs
  • Homemade Chex mix instead of puppy chow
  • Cranberry salsa with sweet potato chips instead of a sour cream dip with chips
  • Virgin sangria instead of regular sangria. 100% grape juice made with concord grapes

Ingredient swaps (instead of this, eat this):

  • Instead of full-fat mayo or sour cream try greek yogurt for more protein and less calories.
  • Instead of butter on vegetables, or entrees high in saturated fat try olive oil, a heart-healthy monounsaturated fat.
  • Instead of white flour try oats or whole grain flour for more fiber in your baking dishes such as cookies, scones, pancakes, muffins and quick breads.
  • Instead of vegetable oils used for baking try applesauce to decrease the fat and calorie content of your baked goods.
  • Instead of adding salt to foods try adding salt-free seasonings to reduce daily sodium intakes for a heart-healthy holiday meal.
  • Instead of cheese and mayo (higher in saturated fat) on a sandwich try a few slices of avocado for a heart-healthy fat.