Happy Healthy Holidays: 7 Tips for Managing Your Diet

Throughout the holiday season, whether at work, home or a gathering, there are always lots of rich foods and beverages available. Here are a few tips to help you keep control of your diet during the holiday season:

• Having a low-calorie snack before attending a party can help curb your appetite and make it less likely for you to overeat.
• Let your palate be your guide by making it balanced and colorful. Fill it ½ with non-starchy vegetables, ¼ with lean protein, and ¼ with whole grains or starchy vegetables. Try to keep your portions reasonable and resist the temptation of going back for seconds.
• Bring a healthy dish to holiday gatherings so there will be something nutritious and delicious for you to enjoy. Many of the other guests will be happy you brought a healthy selection as well.
• Once you have finished eating, focus on other activities. Avoid socializing around the buffet table where the smell & sight may tempt you to eat more. The holidays are not just about food, they are about family & friends. Spend time catching up with loved ones and enjoying things like community events. Bring the focus away from food and celebrate the people in your life at this time of year.
• Saying “no thank you” or requesting “a small piece" does not always work. Family and friends, without meaning to, can add a phenomenon all its own…guilt. Diversion can be a good strategy. Offer to serve dessert but not serve yourself, then exit to another room for a few minutes. When you return, there is a good chance that dessert will be finished. Postponement is also helpful. State how full you are and might have some later. As time goes by, no one will notice if you do not have dessert by the end of the evening. Truth be told, nothing goes into our mouth unless we put it there. We really do have control if we choose to accept it.
• Limit alcoholic beverages. They are packed with sugar and calories. One way to do this is to always keep a glass of water in one hand.
• If you are planning on baking, cut back on sugar and fat in recipes by 1/3. Use flavorful spices such as cinnamon, nutmeg, and almond extract.

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