How to avoid holiday overindulgence

USA Today (Society for the Advancement of Education), Dec, 1996

Do you love the holidays, but hate the pounds that follow? You are not alone. "Holidays are times for feasting and celebrating, especially with the cultural Annrose Guarino Thom-aston, coordinator of the Center for Weight Management, Ochsner Clinic, New Orleans, La. Five or 10 pounds added in December are hard to take off in January.

With proper planning, though, it is possible to maintain normal weight during the holidays. The idea is to enjoy the holidays and think in terms of moderation. Whether it is celebrating at the office party or sitting down for the traditional family dinner, approach eating as a time for tasting or sampling a variety of the foods. Here are some tips to carry you through the round of celebrations and your social calendar without feeling guilty:

Set realistic goals. Unless you have special dietary needs, there are no forbidden foods. Don't deny yourself the foods you enjoy, but be sensible and don't focus on the buffet as being your entire meal.

Don't skip meals. Before you leave home, have a small, low-fat meal or snack. This can help you to avoid overindulging. Since spicy foods seem to quiet the appetite better than blander ones, look for items that give your taste buds a zing!

Control portions. Use a small luncheon-size plate (about 10 inches) and skip the large platters that may encourage you to "load up." You should be most comfortable eating an amount of food about the size of your fist. Once you have your "tasting" serving, move away from the buffet. Doing so will make it less tempting to be eating constantly as your appetite is stimulated by the sight of food.

Eat slowly and savor. Approach eating as a time for tasting or sampling a range of foods. Savor the flavors. Eat at a leisurely pace.

Fill up beforehand on water-based soup and raw fruit or vegetables. Dip raw vegetables and fruit in a yogurt dressing rather than cream and cheese sauces.

Drink a large glass of water before you eat to help you feel full.

Count the calories in alcohol. Research shows that alcohol is fattening because of its calories and how it interferes with the body's process of burning fat.

If you have a sweet tooth, try mints, hard candies, and fruits. These don't have the fat content of creamy desserts and chocolate.

Maintain physical activity. Don't let exercise take a break during the holidays. A 20-minute brisk walk after a meal can help burn off excess calories.

Avoid high-fat foods. Dishes that look oily or creamy may have a generous amount of fat. Choose lean meats like turkey or roast beef. Substitute mustard for mayonnaise on sandwiches and save 50-75 fat calories. Sample or ignore pates and cheeses. Fill your plate with salad and green vegetables. Use lemon juice instead of dressing or butter.