It is estimated that the average person gains about 1 pound every holiday season. That doesn’t sound like much, but most never actually lose that extra pound. That means that after 10 holiday seasons, the average person will have packed on an extra 10 pounds of holiday weight!
Avoid the holiday weight gain with some of the following strategies:
1. Don’t attend holiday parties hungry. Eat a small, low-fat snack beforehand to avoid being overly hungry at the party. Feeling hungry can sabotage even the strongest willpower.   

2. Be selective. Choose only the foods you really want to eat and keep the portions small.
3. Move conversations away from the buffet table to avoid excessive nibbling.
4. Be weary of appetizers. Go easy on fried appetizers, salted nuts, and cheese cubes. Instead, opt for raw veggies with a small amount of dip, shrimp cocktail, or fruit/veggie skewers.
5. Forget the all-or-nothing mindset.  Remember that all foods can fit and that moderation is key. Deprivation and guilt are not part of the holiday spirit! Choose a balance between high-calorie favorites and low-calorie options.
 
6. Eat mindfully to prevent overeating. Eating slowly allows your stomach time to tell your brain that you are full (this takes 15-20 minutes!). Slow down, enjoy each bite and savor the flavor!
 
7. Spend time talking with old and new friends. In addition to helping you catch up and swap stories, talking helps you digest your food and pace your rate of eating.
8. Limit alcoholic beverages. One 9 ounce glass of egg nog has almost 350 calories! Stick to wine or beer and try to keep it under 2 drinks for the night.

9. If you know the holiday party you’ll be attending will be full of high calorie dishes, offer to bring something. You can find plenty of lighter holiday recipes on www.cookinglight.com <http://www.cookinglight.com/> .
 
10. Start a new holiday tradition–go for a family walk after the meal. Happy and Healthy Holiday Wishes!
Janice Holm, MPH, RD, CHES
Registered Dietitian & Certified Health Education Specialist
Owner/Founder of SoCal Nutrition & Wellness
Contact: Janice@socalnw.com or 310-270-8985