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by Ihor Magun, M.D., F.A.C.P. Eating can truly be a delightful experience, but as we get ready to "celebrate the season," eating habits seem to take on a life of their own. If you don't want to feel as stuffed as last month's turkey and are committed to sticking to a healthy diet, the holiday party survival tips below can help. The goal of this article is not to dictate what you should or shouldn't eat. Instead, it is intended as a guide that offers suggestions on how to eat sensibly without feeling like you are missing out on all the tempting tasty treats that are part of the holiday ritual. The list below can also serve as a nice jump start to one of the most common New Year's resolutions people make! • Don't arrive famished to an event. When you are hungry, your control over food is difficult. You are bound to eat more and more likely to make poor choices about what you eat. A better approach is to eat normally before the event, perhaps cutting back some calories during the day that can be applied to your “allowance” during the event. If the party or event is very late, have a healthy snack to tide you over rather than munching on calorie-loaded goodies. • When you arrive, take a few minutes to peruse the buffet table or menu. It doesn't hurt to ask what will be served. Knowing in advance what choices are available will give you time to make better selections with a nice balance. • Choose foods that you normally don't eat. This way you can treat yourself and discover a new flavor or texture. Avoid overstuffing. Take small portions of several different foods. Eat slowly. Savor what you are eating. • Whenever possible, fill your plate with fresh fruits or raw or grilled vegetables, but avoid dips. Most contain fat and are high in calories. Yogurt dips and olive oil for vegetables are a much healthier alternative. • The traditional cheese and cracker platters are tempting but high in calories. Limit yourself to small portions. Chose an unfamiliar cheese rather than a favorite cheese and savor its flavor. If natural com chips are available, choose these instead of crackers. Believe it or not, many crackers contain more calories, fat, sugars and hydrogenated oils than corn chips do. • Try to stay away from sugar-rich beverages. Seltzers with a slice of citrus are more refreshing than most soft drinks. Diet sodas and flavored water are also a good choice. • Limit alcohol intake (no more than two drinks) and remember that many mixed drinks can have hundreds of calories. Sorry, but eggnog is off- limits if you are watching your weight. • Pace yourself while eating, and distance yourself from the "treats.” Make a conscious choice to sit or stand as far away from the buffet table as you can. If you are standing or sitting right next to the food, you will find yourself nibbling more than you planned to. • Choose lean meat, chicken, or fish. If you are in a restaurant or if your host or hostess is cooking, ask if you can have yours broiled. Fried meat, chicken, or fish can have high calorie content. • Avoid traditional bread and butter. Whole grain rolls and breads are better than white, and olive oil for dipping is better than butter. • Limit dessert portions but don’t deprive yourself. One good way to satisfy your sweets craving without going overboard is to try small portions of two or three different desserts. Another good approach is to share a slice of cake with someone else. Avoid anything a la mode. You already know what ice cream tastes like; use your allow able calories on something different. Food is a celebration of life, and enjoying life means you have the right to indulge yourself and splurge on occasion. The recommendations listed above are not intended to discourage you from going to holiday parties nor are they sug gesting that you should watch other people enjoy holiday treats while you munch on bare celery sticks. And remember that food is only one part of a holiday party. Enjoy it but don’t make it the center of attention. Smachnoho and Veselykh Sviat!
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