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All Things In Moderation - Healthy Holiday Eating Tips
By: Thomas Quam, M.D., UMC's Total Life

The holiday season is a time of year when we typically have trouble maintaining our ideal body weight and a time when people who are trying to loose weight "slip" off their diets. Cookies, pies, and breads are just some of the high calorie food items that can be found at most company parties and family celebrations. Although we may start out the season with good intentions, it isn't easy to turn away and refuse seconds or sweets.

For many of us, 2002 will start out with the results of our over-indulgence. In fact, more money will be spent in January on dieting programs and products than at any other time in the coming year.

If you want to enjoy the culinary delights this season has to offer, but don't want to put on weight, moderation is the key. Enjoy, but don't over-indulge.

Here are some healthy eating tips to follow:

1. When going to a party, take a food dish you enjoy and which is healthy.
   
   
2. Eat a small salad or a cup of cottage cheese before going out to dinner with friends or to a company party. By having a small quantity of healthy food before you start out, you won't feel as hungry.
   
   
3. Eat slowly, chewing and savoring each bite. Select foods you have to chew, such as apples, fresh vegetables, salads, etc.
   
   
4. Enjoy dinner conversation - you'll spend less time eating and more time enjoying yourself visiting with friends.
   
   
5. When faced with a smorgasbord or look over all the items available first, then go back and select a few that you really want to enjoy. Turn away when seconds are offered.
   
   
6. Sit or stand as far away from the food as possible. Don't socialize near food since this will make it easier to nibble.
   
   
7. Watch the amount of alcohol you consume. Not only does it add extra calories, but it will reduce your self-control and may lead to an even greater food intake.
   
   
8. Eat only white, lean meats and avoid gravies.
   
   
9. Instead of having a slice of pie for dessert, try custards (made with egg whites) and Jell-O desserts (sugar-free).
   
   
10. Boost your morale and relieve stress through exercise. Not only will you feel better, but you'll burn fat. Studies shows regular rhythmic exercise also cuts anxiety.
    
    
11. Weigh or measure yourself on a weekly basis, this will enable you to gage when you are starting to gain weight so that you will have an easier time cutting back and getting back to your ideal weight.

Thomas Quam, M.D., UMC's Total Life