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Saving Your Waistline from the Season's Eatings

Whoever called the holidays the most wonderful time of the year wasn't dieting. Every holiday season, millions of Americans face a cornucopia of high-calorie temptations. Whether it's Christmas, Hanukkah, Kwanzaa, or winter solstice, all holiday celebrations involve food—and that can sabotage even the most health-conscious eater. But even if you can't get those visions of dancing sugarplums out of your head, you can survive the abundant eating opportunities with a few strategies.

Choose what you chew

At buffets, choose the smart foods first-high-fiber items like fresh vegetables and green salads. Their bulk leaves less room for those high-fat, high-calorie offerings.

High-protein goodies will numb your hunger longer than high-sugar edibles.

Eating fowl? Remove the skin and trim 20 percent of the calories.

Beware of the sugary stuff. Your blood sugar and insulin can spike when you eat such treats as chocolate, cookies, candy, pies, and cakes. The subsequent blood-sugar crash can trigger cravings for more sweets. To satisfy your sweet tooth healthfully, choose fresh fruits for your dessert.

Enough is enough

A little snacking here, a little nibbling there… Aristotle advised, "Everything in moderation." But wine connoisseur Harvey Steiman amended that advice: "Everything in moderation—including moderation." Even your forbidden favorites can fit into your diet. Just make sure portion sizes are small, and that you balance your indulgences with a low-fat diet that includes protein.

To avoid offending a host or hostess who insists you try every dish, sample only a spoonful. At catered events where the menu is pre-selected, make the appetizer your dinner, or share a meal with a friend.

Think before you drink

Watch out for those liquid calories, too. Sodas and fruit juices typically are calorie-laden, and a single cup of eggnog has as many calories as a slice of apple pie. Alcohol is high in "empty" (non-nutritional) calories and it can trigger food cravings. The caffeine in coffee and tea also may increase hunger.

Instead of high-calorie drinks, quench your thirst with water (mineral water with lemon is good) or sugar-free soft drinks. These beverages can suppress your appetite without the calories.

Be a smarty when you party

If you're on a food plan, call the party host and ask about the menu. If none of the foods passes muster, offer to bring a low-fat version of a family favorite.

Never arrive hungry at a party or potluck; you'll be more likely to overeat. Try munching on some nuts or another high-protein snack to tame your appetite before you leave home.

People tend to congregate near the food spread, but don't hang out there. Instead, take reasonable portions, move away, and don't return for seconds.

Chew slowly. It gives your brain time to call off the hunger sensations. And if you're not really hungry but feel you must eat to be sociable, gnaw on some celery or sip a low-cal beverage.

"Exercise" good judgment

Can't find time to exercise during the holidays? Here are two great reasons to make time: Exercise burns calories and exercise relieves stress. And who doesn't need help with calories and stress during this season of the year?

Incorporating exercise into your agenda is simpler than you might think. Even if you reduce the number of trips to your gym, you can stay active: Choose the stairs over the elevator. Park farther from mall entrances. Play ball or ride bikes with your kids. Go for a walk after a meal. Build a snowman. Dance to holiday tunes.

You needn't take a vacation from healthy eating to enjoy the holidays. In fact, nutritional discipline can make for an even merrier season. This year, lay the groundwork for lifelong eating habits that favor nutrition over temptation.