Healthy Holiday Eating

The average American gains five pounds between Thanksgiving and New Year's--but you don't have to. While trying to lose weight during a season of cocktail parties and lavish feasts may not be realistic, you can maintain your weight--and come out of the holidays without feeling as stuffed as a turkey. Here are a few simple guidelines for healthy holiday eating from Duke University’s Diet and Fitness Center:

• Don't try to diet. Your goal should be to maintain weight, not lose it.

• To avoid indulging in high-fat fast food when your days become hectic. Pre-plan several quick, healthy meals and have them readily available for reheating.

• Don't try to cut out high-fat holiday favorites like eggnog and candied sweet potatoes. Instead, choose small portions and fill your plate with lower fat choices, such as apples, cranberry dishes, baked squash, pumpkin, breads, and pastas.

• Eat something before going to an event with alcohol. The effects of alcohol are felt much more quickly on an empty stomach and can lead to overeating and overdrinking. Also try to drink one glass of water before each glass of an alcoholic beverage.

• Center entertainment around non-food events such as ice skating, renting a holiday movie, or singing carols.

• Offer to bring a favorite low-calorie dish to holiday parties, so you know there will be at least one "safe" item available. Arrive fashionably late and stand far away from buffets so you're not tempted to nibble constantly. Instead, indulge in conversation.

• Make the effort to continue a regular exercise program, even in the midst of holiday hustle and bustle. It's your key to maintaining good health and a healthy weight.

• Use low fat or fat free milk instead of whole milk

• Substitute evaporated skim milk for heavy cream

• Add yogurt in place of sour cream

• Use two egg whites in place of one whole egg

• Unsweetened applesauce can be used in recipes instead of oil

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