Food is one of the many awaited pleasures of the holiday season, from Thanksgiving through New Year’s. Unfortunately, too much of a good thing during all of the festivities, social gatherings and parties can result in some extra unwanted pounds that can be hard to shed later on.

Putting on weight during the holidays is a common problem, but it does not have to be. It may be a challenge to resist over-indulging this time of year, but your health will thank you if you do. Make it a point to enjoy special holiday treats in moderation, and limit your consumption of high-calorie, high-fat foods (eat slowly and savor every bite!). Keep in mind that reducing your meal size now may make for one less New Year’s resolution comes January 1st.

The good news is that the abundance of tasty food during the holiday doesn’t have to be ignored, and the food also does not have to be unhealthy. Almost all recipes can be made with alternative ingredients (or otherwise be adjusted) to make them lower in fat, sodium, sugar, and calories. Look for recipes, cookbooks, and magazines that offer more nutritious options for holiday cooking.

Another challenge this time of year, when it comes to weight, is that winter weather can make it harder to get the exercise that we need and want. The combination of increased calorie consumption and less physical activity can make those “holiday pounds” even harder to avoid. To keep calories in check, balance high-calorie favorites with low-calorie options, and keep an eye on portion size (we’ve all gotten used to “super-sized” portions that are usually loaded with calories). Also, whenever possible, take a walk after large meals or anytime during the day to relax and burn extra calories. If you plan first – and make your health a priority – you can still enjoy your favorite holiday foods without paying for it later.

Here are some more ideas for eating well and enjoying foods this holiday season:
- Be realistic about making goals and setting hard-to-achieve weight loss during the holidays. Strive to maintain your current weight by balancing party eating with other meals. Eat smaller, lighter meals during the rest of the day, so you can enjoy the party without overdoing it.
- Eat before the party. Take the edge off hunger beforehand to lessen the desire to over-indulge. Have a light snack before the party to reduce the urge to head directly to the food.
- Choose foods that you enjoy and really want to eat. Unlike your mother may have told you, you do not have to try or eat everything on your plate.
- Try lower-calorie, lower fat holiday snacks. Food does not need to be rich to taste good – simple foods like fresh fruits and veggies taste great and are healthier alternatives.
- Eat a “sample size” (no more than a tablespoon or two) when there are lots of choices you want. Try different dishes and foods, but don’t go overboard. Often a taste is enough to satisfy your desire, and you can get seconds of the foods you really enjoy.
- If you slip and do over-eat, simply get back on track the next day. There is no reason to give up on moderation because you splurged. Food is meant to be enjoyed, so don’t deny yourself or become unnecessarily anxious about food during the holidays.

If you need help with weight management, the Center for Nutrition and Diabetes Management is committed to providing quality nutrition education and counseling services to people in our community. For more information call the Center for Nutrition and Diabetes Management at 908-237-6920.

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This health column is provided by Hunterdon Healthcare System. The information provided should be used as a resource to help you make better health care decisions. You should always consult with your physician before making changes that affect your health. If you need a physician, Call Hunterdon Medical Center’s Physician Referral Service at 1-800-511-4HMC.