Q: How can I keep from overeating during the holidays?


Answer :Helen Rasmussen, PhD, RD, an instructor at Tufts Friedman School, enlisted Laura Ficker, a masters candidate at the school, to offer these holiday tips:

Dont go to holiday parties and dinners hungry. Its easy to eat faster and greater amounts when youre hungry. Eat a wholesome breakfast and lunch to avoid overeating later in the day.
Be conscious of the food around you. Fill your plate one time, half with vegetables, one quarter with a lean meat and the rest with starches of your choice. Eat slowly and stop when you are full.
Make a conscious choice to limit high-fat items. High-fat ingredients can be found in fried, creamy and cheese-filled dishes associated with the holidays. If you cant control the ingredients that go in to a dish, simply limit yourself to a smaller helping size.
Drink plenty of water. Alcohol and coffee in excess can dehydrate your body. Additionally, eggnog and other holiday drinks can easily add 350-400 calories per drink. Choose calorie-free water to help fill up your stomach and keep you hydrated.
If youre the cook, decrease the fat in your gravy. Use a fat separator or refrigerate the pan juices and skim the fat off before making the gravy. This can save up to 55 grams of fat per cup (495 calories) and help you avoid having greasy gravy.
Avoid leftovers. Give them away or choose not to take any home. Not having heaps of leftovers looming makes it easier to get back into a normal and healthful food routine when the holidays are over.


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