Holiday parties, family get-togethers, office luncheons -- food, food, food is everywhere. And it looks so yummy. People with special health problems -- like diabetes and cardiovascular disease -- have an especially rough time.
To get through those buffet lines without gaining weight, we need something akin to a miracle cure.
Fighting temptation is tough for everyone, even nutritionists, says Nettie Levine, MS, RD, a registered dietitian at Cedars-Sinai Medical Center. "We're tempted just like anyone," she tells WebMD. "We have to think before we eat, too."
Holiday eating should be pleasurable, a reflection of happy times, Levine says. "But be mindful, think ahead. You don't want to regret those five extra pounds you have to deal with later."
Think how your overeating looks to your kids, says Sheah Rarback, MS, RD, assistant professor of pediatric nutrition at the University of Miami Medical School.
Is that heaping plate -- and you, stuffing your face -- the example they should see? "Children learn from their parents," she tells WebMD. "Think whether you're being a good role model or not."
Remember, too, that any buffet is not likely your last, says Levine. Like death and taxes, "there always are more."
So how can you navigate these treacherous, food-laden times?
Face it: you're going to be eating more than usual. So that is good reason to step-up the amount of exercise you are getting. Experts say getting more activity will help you fight those extra calories. In fact, try wearing a pedometer -- a gizmo you can put on your belt. It might help motivate you toward taking extra steps during the holidays, says EatRight Coordinator Suzanne Henson, RD, of the University of Alabama. "It's like wearing a personal trainer on your waistband," she says.
Quick, 15-minute walks are a great idea, says Levine. Take them throughout the holidays. "That's your trade-off for eating more."
Tips for Beating the Buffet
Levine outlines a few more tips:
- Instead of "going on a diet," try changing the proportions of the foods you eat -- both at home and at holiday parties. Fill half your plate with fresh fruit and steamed vegetables. Fill a quarter of the plate with starch and another quarter with protein.
- Enjoy those special holiday foods in moderation. Use them like condiments. Pass on the everyday foods like crackers and dip. Instead, take small portions of special holiday items.
- Before going to a party, try eating a small portion of something healthy at home first. For example, you could munch on some vegetable sticks or wedges of fruit. This will help curb your appetite, and you'll be less tempted to over-indulge on calorie-rich foods at the party.
- At parties and other social events, gravitate toward the veggies and fresh fruit.
- Head for the table with the non-alcoholic drinks. Alcohol can stimulate your appetite and also contains a lot of "empty" calories. One five ounce glass of wine can contain 100 calories. Try alternating a sip of wine with a sip of water.
- Skip high-calorie beverages such as sodas, juices, smoothies, and blended coffee drinks. There are nearly 150 calories in one 12-ounce can of soda or juice. Smoothies and coffee drinks are often 250 to 500 calories, not counting the whipped cream.
- Avoid skipping meals. Starving yourself before a party or get-together increases the odds that you'll overeat once you get there.
- Try eating more of the smoked or roasted turkey and less of the stuffing, gravy and pie. Turkey is naturally lower in fat and calories.
- If the holiday party is at your house, send the leftovers home with your guests.
- Nibble, don't gulp. Eating more slowly helps you eat less and still feel satisfied.
- Be positive. Remember that you control your weight; it doesn't control you.
If you follow any kind of special diet -- if you're diabetic or have food allergies -- consider calling the hosts before a big party, to check on the menu, Rarback advises. "If it's a potluck, check out the selections before filling up your plate. When in doubt, speak to whomever brought the dish."
To stay heart-healthy, avoid those foods high in saturated fat. Instead of cheese or other fatty foods, look for vegetables, yogurt dip, or salsa, she says.
Don't stand next to the buffet table. Get what you want, then move on. And she repeats: avoid the alcohol -- it just lowers your good intentions, Rarback adds.
If all else fails, wear your most beloved jeans -- or anything a bit dressier that fits well. "Don't wear an elastic waistband," she tells WebMD. "At least with something tight, you'll have an obvious reminder not to eat so much."
