By Sofia Segounis, Nutritionist

It’s spring, and here comes Peter Cottontail with his crème-filled chocolate eggs and marshmallow chicks, not to mention the many Easter and Passover get-togethers and family feasts on the horizon. Temptation is everywhere, so how can you safely attend these functions without causing harm to your waistline?

Here are four easy-to-remember tips to get you through with minimal damage:

1. Bring your favorite healthy dish: This way you know there will at least be one item that you can eat, and then build your meal around it. You may want to offer to bring a grain, such as brown rice or roasted sweet potatoes, or even fruit platter for dessert.

2. Choose protein and veggies and cut back on the grains: Many get-togethers during this time are buffet style, giving you the option of choosing your own portions. Have some protein, load up on veggies and salad and skip the grains, or have a bit of the healthier version you brought.

3. Beware the dessert table: Dessert doesn’t necessarily mean decadent; skip the sweets and stick to the fruit. However, if you really want that treat, don’t torture yourself—this can be your 20 of the 80/20 Rule. Have a very small piece of your favorite dessert and enjoy every bite.

4. Keep up with your exercise plan: Just because it is a holiday it doesn’t mean a day off from exercise. By exercising you are burning some of the extra calories you consumed. If anything, squeeze in an extra workout! Take the whole family along for an after dinner walk or add a quick workout to your regular routine.

A new twist on the Easter egg
When the Easter bunny hops into town, don’t be afraid to eat the eggs he brings—real eggs that is, not the chocolate ones. Eggs are a great source of protein. Egg whites are the purest form of protein you can find in any food. When preparing your Easter morning breakfast, try using omega-3 eggs. They offer the added benefit of omega-3 fatty acids: an omega-3 egg contains 320 mg of omega-3 whereas a regular egg contains only 63 mg. So, decorate your own omega-3 eggs and enjoy the added nutrients without missing out on your tradition.