Our very own Jonny Bowden reveals in today's Parade magazine that he once was a stocky, doughy, nonathletic kid and a terribly out of shape and fat adult -- until he realized that by changing his body, he could change his health and his life. Sure enough. The best-selling author and food guru now has things under control. And he wants to help you transform your world too. That's why he appears here on That's Fit every Monday morning with smart ideas for nutritious living. And why he shares with Parade a bunch of tips and tricks for surviving the holidays. Here are a few.

• Use smaller plates.
• Don't go back for seconds.
• Start with a small salad or soup. If the soup is creamed, say "no, thank you."
• Eat protein first, and fill up on veggies.
• Keep starches and desserts to a minimum.
• Leave the table when you are 80% full.
• Replace some butter with some olive oil.
• Eat nutrient-dense foods for desserts, such as pecans, pumpkin and sweet potatoes.

Want an entire healthy menu for your holiday meal? Jonny's got you covered. He also happens to harbor a few secrets about the healthiest meals around. Check out his book, The Healthiest Meals on Earth, right here.