| Posted November 13, 2014 | By Deanna Dillon, R.D. | Categorized under Men's Health, Women's Health |

Well, the holidays are upon us! This is the time of the year when there are many activities, events and family gatherings where food is often the main guest. We learn early in life to associate food with many things other than hunger and this time of year is probably one of the hardest times to try to eat healthy and manage your weight while still enjoying your seasonal favorites. But, there are a few healthier lifestyle strategies you can use to help you navigate your way through the holiday season.

Don't set unrealistic health goals.

The holidays are not a time to focus on weight loss. Rather, weight maintenance and moderation should be your goal. Remind yourself of your motivators to eat healthy by posting them on note cards around your home or at your work station.

Don't skip meals.

We often eat faster and consume more when we're hungry. On the day of your holiday celebration, it's important to eat a balanced breakfast and lunch to avoid overeating at the party. Between parties, eat foods that are lower in fat to help compensate for extra calories that will be consumed later. In addition, snack on protein such as chicken, low-fat cottage cheese or string cheese before going to the party. Protein keeps your body feeling fuller longer and may help you eat less.

Don't feel obligated eat everything served.

Look over the foods on the table and decide what you want ahead of time. You might decide to skip the butter on the bread and the second glass of wine and "save" those calories for the yummy dessert.  Be prepared with a polite "no thank you" when someone insists you try something you do not really want. 

Don't park yourself at the buffet table. 

Fill your plate with raw vegetables and fruit and move to the opposite end of the room.  Socializing while at a holiday gathering will help you cut back on the number of trips you make to the food table. Many people munch at parties just to be doing something. Chew a piece of sugar-free gum after you have finished your plate of food to prevent you from continuing to eat.

Don't go to the party "unarmed." 

Be the host with the most...healthy choices, that is. Arrange fresh vegetables and fruit slices on a tray with hummus or dip made with low-fat yogurt or sour cream and herb seasonings. When preparing the dish you are going to take to the party, think of one or two ways you can make it healthier. Consider substituting a lower-fat item for a high-fat item such as cream cheese. To avoid a potential cooking disaster, you can always practice the modified recipe prior to the day of the event.

Don't eat from the dish or container. 

Don't leave bowls of chocolate, candy or nuts around where it'll be too easy to keep reaching for more. Serve your plate and then move away from the food.  Keep a bowl of easy-to-peel fruit where people can help themselves. Before a meal, place a dish of carrot sticks, apple slices or cubes of fresh pineapple on the table for people to snack on.

Don't rush through your meal.

During the meal, put your fork down between bites and enjoy the conversation. It takes roughly 30 minutes for the hormones that signal satiety to get from your stomach to your brain. If you are eating quickly, you will eat past satisfied before your brain even gets the message. If you eat slowly and enjoy the flavors of your food, you will be less likely to overeat. Besides, the biggest pleasure from eating something you enjoy comes in the first few bites.

Don't supersize.

Plan in advance not to get so full that you are miserable or uncomfortable. Begin with small servings, and stop when you are full. If you are still truly hungry, you can go back for more.  Serve the food from a buffet table instead of family-style. If you have to physically get up from the table for second helpings, you may be less likely to overindulge. Cut cakes, desserts and quiches into smaller portions before placing them on the buffet table. At a help-yourself buffet, use a small plate and fill it just once.

Don't drown your food. 

Hold the sauce! You can cut at least 100 calories off most sandwiches, salads, mashed potatoes, rolls, and more, if you if you skip the mayonnaise, dressing, butter or gravy. If you really want some of the dressing or gravy, place a small amount on the side just for some flavor.

Don't blow it with beverages. 

Skip the regular sodas, which can add hundreds of calories to a meal. Instead, drink a glass of ice water or flavored, calorie-free water. Unsweetened iced tea or diet sodas are an okay second choice. Avoid too much alcohol. Some mixed alcoholic drinks contain as many calories as a rich dessert. As an alternative, you might want to try a virgin drink or a juice spritzer. Drinking alcohol also increases the likelihood of eating more as it stimulates your appetite. Alternate alcoholic drinks with water or diet sodas.

Don't keep all the food to yourself.

If you receive a gift of candy or cookies, set aside a portion for yourself and then take the rest to a neighbor to "share" the food (and the calories). When hosting a party, prepare take-home containers with the party leftovers to give each guest as he or she heads out the door.

Don't skip exercise.

Get off the couch once a day and take a brisk 20-30 minute walk. Take your co-workers or family with you and socialize in a way that does not involve food. On Christmas, take the family outside and get active by tossing a football or a Frisbee. If the weather is nasty, turn on some music and start dancing. Make burning calories fun and not a chore!