During the holiday season, the average weight gain is about 1-2 pounds. Although this doesn’t sound like much, most people never lose this extra weight. Year after year, a few pounds add up! How can you beat the odds? The key is M O D E R A T I O N!

Remember, there is no black or white to healthy eating or a healthy lifestyle. Be moderate in your choices and you’ll greet the New Year happier and healthier.

Here are some helpful guidelines to follow during these hectic times:

M: Modify
Take those favorite recipes and lighten them! Try using evaporated skim milk instead of regular in your pumpkin pie, or low sodium chicken broth to season vegetables instead of butter or margarine. Use applesauce for oil in baking, phyllo dough for pastry and piecrust, and nonfat plain yogurt for sour cream. There are hundreds of new low fat products out there, experiment with them!

O: Own Up to Your Plan
Tell someone what your goals are for the holidays. Whether it’s a spouse, friend, or family member, you’re more likely to follow your plan if someone else knows about it. Write your goals down and post them on the fridge. Be realistic with yourself. Losing 10 pounds before the New Year’s Eve party is unrealistic, but limiting yourself to one sweet per day is not.

D: Daily Budget
There are no good or bad foods, but there are more “expensive foods.” Those that are fatty or salty will “cost” more on your lowfat budget. Avoid fried foods, fatty meats and foods with heavy or cream sauces; they use up your fat grams quickly. Concentrate on getting your “Five-A-Day” of fruits and vegetables by having them as snacks between meals. This helps keep your appetite under control so you can make good choices later.

E: Exercise
Keep up with your exercise routine whenever possible. If you have guests visiting, invite them for a walk around the block or downtown to view the sights. Exercise keeps your metabolism high, and is a great stress-reliever after a day at the mall. Even if you cut your workout in half, you’ve still kept your commitment to keeping your body healthy.

R: Remove Temptation From View
Save the candy dishes and cookie plates for when guests are coming. Foods that are in plain view are more tempting than those stored in the cupboard. This goes for parties, too--- try standing across the room from the buffet table where you’ll be less likely to continue eating when you’re already full.

A: Alcohol
Keep in mind that alcohol does have calories. A shot of whiskey has 120 calories; a glass of wine has about 100. If egg nog is served, limit yourself to one punch cup, which has 335 calories. Better yet, have a glass of Perrier or club soda with a twist of lime. If you’re the one hosting the party, mix up a fruit punch with diet ginger ale for your guests.

T: Tailor Your Meals to a Lowfat/Low Calorie Diet
Holiday meals often offer more choices than usual. Think about what the most “important” food is, and fill in with low fat and calorie options. For instance, if Grandma’s Turkey Stuffing is a family favorite, will anyone notice that there aren’t also creamed onions? Have steamed green beans, honey carrots, skinny mashed potatoes, and cranberries; everyone will be too distracted to notice the omissions!

I: Indulge
If you’re craving pumpkin pie, have some! Deprivation often leads to bingeing. You’re better off having a skinny slice with your meal than to finish off the entire pie at midnight. Be realistic with yourself and allow yourself a treat for the special occasion. But, remember to keep your “occasions” truly special!

O: Oh No!
Slip-up’s are a part of life. If you overdo it or go off your eating plan, forgive yourself and get back on the wagon. Giving up totally and gorging because you’ve already ruined the meal/day/week isn’t healthy. When you’re able, think back to the situation and try to learn from it. Did you go to the office party overly hungry and eat everything in sight? Maybe having a small snack before the party will help you next time. Learn from your lapses.

N: No, Thank You
It’s OK to say “No.” If you’ve set your goal to not eat sweets between meals, don’t let a co-worker pull you off track with her homemade fudge. Take a piece, tell her you’ll have it with lunch, and stand your ground! Second helpings at meals, sweets from neighbors….. there are number of potholes on your road to success, so start practicing saying No, now!