天博体育

Overeating during the holidays is practically a tradition. 鈥淲e rationalize that it鈥檚 a special time, with foods that aren鈥檛 available throughout the year,鈥� says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women鈥檚 Hospital. But overindulging can lead to weight gain, fatigue, and guilt. So how should you approach the holiday buffet? Here are some tactical strategies to get you through the season of eating.

Plan ahead. Find out when you鈥檒l be eating, and plan your day around it. For example, if you know a big dinner will be served at 8 p.m., eat a lighter breakfast and lunch than usual. But also have a healthy snack just before you leave home at 6 p.m. so that you don鈥檛 arrive at the party feeling hungry; otherwise you鈥檒l overeat.

Also, ask if you can bring a dish for the buffet. If the answer is 鈥測es,鈥� bring something healthy, such as chicken and veggie skewers or an assortment of fruit.

At the buffet. Grab a salad plate instead of a dinner plate. You鈥檒l fool yourself into maintaining portion control. Avoid foods that are fried, buttered, creamy, or cheesy. Load at least half of your plate with veggies, then add just a taste of other foods. But choose wisely; don鈥檛 waste calories on foods that aren鈥檛 special. For example, a roll with butter can easily add 200 calories.

At the table. Research shows you鈥檒l eat less food and take in fewer calories if you eat slowly, so pace yourself at holiday meals. Do this by taking small bites, chewing slowly, and sipping water between bites. When you鈥檝e finished, don鈥檛 linger at the table, which may encourage more eating. The reason to eat slowly is that it takes at least 20 minutes for your brain to get the message that you鈥檙e full. It鈥檚 easy to consume many more calories than you need in 20 minutes. In fact, you can consume all the calories you need for a whole day in 20 minutes.

About alcohol. Alcohol adds calories in a hurry, and it can ruin your resolve. McManus advises that you delay drinking until you begin your meal. Set a limit in advance, and ask your host or buddy for help observing the rule.

If all else fails. When temptation trumps resolve, don鈥檛 beat yourself up, and don鈥檛 feel you鈥檝e failed. Just go back to a healthy eating plan as soon as possible. 鈥淒on鈥檛 feel guilty about food,鈥� says McManus. 鈥淚t鈥檚 there to enjoy. But you must give your meals some thought.鈥� Think of this planning as a little gift you give yourself.

(This article first appeared in the 天博体育 Letter.)