(Radio Iowa) – Many Iowans will be sitting down to fabulous family feasts this holiday weekend. The amount and types of foods you eat can have a big impact on how you feel. Jade Williams, a nurse practitioner at Van Diest (DEEST) Medical Center in Webster City, says it can be a challenge -not- to overeat when you’re surrounded by loved ones and a wealth of culinary choices.

Williams says eating tends to be socially encouraged and if everyone else is noshing, you may find yourself having an extra helping, too.

The holidays can bring a combination of stress, celebration and nostalgia. When those things mix, Williams says it can create a “reward stacking” effect, making treats seem all the more irresistible, and too much of a good thing can upset one’s gut.

Try drinking a full glass of water before the meal, and make an effort to eat more fruits and vegetables, in addition to the holiday specialties.