10 ways not to overeat during the holidays

David P. Willis
Asbury Park Press

For the next several weeks, it's one big meal after another.

Oh, the parties we're going to: There's a Thanksgiving smorgasbord with turkey, mashed spuds, stuffing and pumpkin pies, the work party with trays of Italian sausage and pasta and the get-togethers at our friends' houses every other night. Don't forget Uncle Joe's tomorrow, the delicious fish and Italian specialties on Christmas Eve, and roast beef and ham on Christmas.

Family All Together At Christmas Dinner 2

Please, more eggnog.

With all these parties and good times come the chance to overeat.

"Everyone likes to indulge and the holidays give them the excuse to when they might not otherwise during regular times," said Debbie Peterson, a certified health coach at Nourish in Red Bank, New Jersey.

But there are ways to keep from eating too much whether you have a weight loss goal or are just trying to keep your waist from expanding. It doesn't mean you have to skip dessert.

"It's all about being mindful of yourself and being honest with yourself," said Meaghin Svenson, a registered dietitian and clinical nutrition manager at Riverview Medical Center in Red Bank. "At the same time, it is a special time of the year with parties and family gatherings, and it's important to enjoy yourself."

How do you do it? According to Peterson and Svenson, here are 10 ideas.

1. Don't go hungry: Have a snack before you go to the party that includes fruit and whole grains, Svenson said. For instance, try whole wheat toast with peanut butter and strawberries. The carbohydrate and protein combination will help keep you full.

2. Watch the drinks: Alcoholic drinks and even beverages like eggnog are full of calories. "Drinking that fruit punch could have the same sugar content as eating three pieces of bread," Svenson said.

Girl drinking water sitting on a couch.

3. Water, water, water: Get a glass of water and keep it with you. "The more you drink water, the less you are going to eat," Peterson said. And hey, everyone should drink more water, right?

4. Chose quality over quantity: We all know that everything on the buffet line isn't great. Plan to eat something you'll really enjoy, like that piece of pumpkin pie or Christmas cookie, Peterson said. "What do I really want?" she said. "I am going to enjoy that one of piece of pie, and I am going to really enjoy it."

5. Is it a potluck?: If it is, bring something healthy that you want to eat, such as vegetables with a Greek non-fat yogurt dip and hummus. "You can only control what you put in front of you," Svenson said. 

BBQ food buffet

6. Use a small plate: Filling up a small plate is not the same as scooping a pile of food on a big plate. "When I go to a buffet, "I always use the small plate," Peterson said. "It's a matter of fooling your brain."

7. Vegetables!: Grab the green vegetables for your plate first. Next comes a protein, such a piece of chicken, followed by the starch. "You can't go wrong having more vegetables, and they'll fill you up too," Peterson said.

8. Eat slow: Savor and taste your food. Enjoy every bite. "We tend to eat too fast sometimes and go up for seconds and thirds," Svenson said. It takes 15 to 20 minutes for your stomach to tell your brain it's full, she said. So enjoy, and wait after you're finished. "At that point, you will realize you're full."

9. Physical activity: Move after dinner. It could be playing with the kids or pets. "Just take a walk with your family," Peterson said. "You'll feel better about yourself and the choices you make if you include some physical activity that you like."

Platter of assorted fresh vegetables with dip

10. Be easy on yourself: If you fall off the wagon, don't worry, tomorrow is another day. "We 're all human, Svenson said. "If you decide, 'you know what, I am just going to enjoy myself at this party and the rest of the week or tomorrow I am going to .. get back on track.'

"I think it's OK to fall off the wagon. If we don't supply our body with the food that we're craving, it becomes something you're constantly going to chase after. Then you're going to have that time where you just eat uncontrollably all those sweets and high fat foods. Giving in here and there is really important."