Healthy Holiday Eating Survival Guide!






Holiday goodies can be cruelly high in fat, sugar, salt and calories. And extremely hard to resist. Despite your best efforts at self-control, once the confetti clears and the holidays draw to a close, you always end up 5 or 10 pounds heavier and another notch closer to high blood pressure, heart disease, diabetes and numerous other health problems that come from carrying excess weight.

Thankfully, there is a happy medium between starving yourself from now until New Year's and stuffing yourself silly. You can enjoy the season and the best foods it has to offer without sacrificing your waistline. And the following tips will help you master the art of sensible eating these holidays and beyond. GO LOW AND LEAN

Shave calories and fat from your dinner plate with a few painless changes in the kitchen. Keep the traditional turkey on your menu, which is leaner than duck and ham, but don't drown it in gravy. Cut back on butter and margarine in dressing and flavor it with garlic, onion, celery and other herbs and spices instead of extra salt. Or substitute dressing with wild rice pilaf. Season greens and beans with smoked turkey instead of salt pork. For cakes, casseroles and baked macaroni, use egg whites or an egg substitute instead of whole eggs, skim milk instead of whole milk and choose low-fat cheeses. REQUEST HEALTHIER CHOICES

If you're invited to a party, ask the host or hostess to provide a few lower-calorie snacks like baked chips, rice cakes, low-salt pretzels or fresh fruits and vegetables like strawberries, cantaloupe, honeydew, pineapple, grapes, carrots, cucumbers, celery and cherry tomatoes. And ask if the host can prepare a low-fat, lower calorie entree such as baked chicken, grilled fish, pasta salad or a vegetarian casserole. Most good hosts and hostesses will try to accommodate their guests, but if you don't feel comfortable making special requests, ask if you can bring a healthy dish to share. EAT BEFORE YOU LEAVE

An empty stomach is an invitation to binge at a holiday gathering. Keep yourself from filling up on fatty party foods by eating a small meal or a low-fat snack such as fruit or a bagel before you head out to the festivities. FILL UP ON HEALTHY FARE FIRST

Even if you can't control what goes on the menu, you have total control over what goes in your mouth. Fresh fruit and vegetable platters can be your best options at the buffet because they're abundant in fiber, which makes you feel full. And they're low in calories and fat-free, which means you can eat as much as you want--as long as you don't cover them in creamy or cheesy dips. Boiled shrimp, crab and scallops with a bit of lemon or cocktail sauce also make good choices. ENJOY SMALLER PORTIONS

Fried foods, sweets and other high-calorie treats don't have to be off limits. Just eat them in small portions. You'll be surprised to find that a taste is usually all you need to satisfy a craving. If you're attending a sit-down dinner, make your first helping small and put plenty of vegetables on your plate. That way, if you're encouraged to take seconds, you won't be overeating. GO EASY ON GRAVY, DIPS AND SAUCES

One tablespoon of gravy made from turkey drippings can contain up to 70 calories; one ladle as much as 800! The same goes for creamy dips, salad dressings and cheesy sauces. Use these high-calorie items sparingly or substitute them with lower-calorie items like yogurt or cottage cheese dips, tomato salsa or vinaigrette dressings. Use lemon juice to flavor vegetables instead of cheese sauces. DON'T DRINK YOUR CALORIES

Champagne, wine, mixed drinks, spiked egg nog and other alcoholic beverages are heavy on calories and light on nutrients. Even soft drinks, hot chocolate and plain egg nog can supply hundreds of calories per glass. Cut calories by quenching your thirst with sparkling water and a twist of lemon or lime, which has zero calories and is good for your health. Drinking water with your food also helps you eat less because it gives you that full feeling. STEP AWAY FROM THE BUFFET

Hanging out by the party platter sets you up for grazing. Don't make eating your pastime for the evening. As soon as you fix your plate, move to a different part of the room. Work on your people skills. Strike up a conversation. Start a party game. Food out of sight, food out of mind