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Sarah Hartman, Registered Dietitian

It’s that time of year again—the hustle and bustle of the holiday season!

With the holidays come lots of festivities and fun foods…and the looming question, “How do I avoid weight gain and keep my blood sugar under control from now until January?”

It’s an excellent question! Here are a few nutrition and behavior tips to help you make smart, simple decisions in the coming weeks.

Pinpoint your treat days in advance. 

Try to keep your holiday food frenzy to only certain days. Yes, goodies abound for weeks before the actual holiday dates—at work, family gatherings, etc. But if you can decide ahead of time that you’ll indulge only at coming parties, gatherings and dates you select in advance, you’ll avoid a lot of mindless calories.

Bring a healthy meal or snack to holiday gatherings. 

You’ll be contributing, anyway, so why not bring something that’s both tasty and good for everyone? You’re in control! Your dish can be your go-to for keeping excess calories, sugars and fats down. Choose your recipe wisely. Fruit- and vegetable-based side dishes work well. EatingWell.com is a reliable source for attractive and healthy recipes.

On high-calorie days, have a plan. 

Consume a lighter meal earlier in the day if you know you’ll be enjoying a calorie-rich meal later on. Also, get some exercise, or simply get moving, to offset the extra goodies. The basic concept here is balancing calories in with calories out.

Pay attention when you eat and drink. 

Take your time when eating.  Take sips of water or put your utensil down between bites. Use a smaller plate to keep portions in control. It takes 20 to 30 minutes after starting a meal for the appetite center in your hypothalamus to realize that you are feeling full.

Share your abundance. 

If you’re hosting and you tend to consume too many post-festivity leftovers, consider purchasing containers or storage bags to send extras with your guests as they leave.

Carry healthy snacks. 

If you’ll be out and about shopping or running errands for long stretches, bring some healthy snacks with you. This could help prevent impulse eating or high-calorie dining out. Snacks to pack could be granola bars, cut-up vegetables or fruit. Nuts are also good, but keep the portion size to a handful because they’re high-calorie.

The goal here is to enjoy yourself and others while staying healthy along the way! Go to eatright.org to find more great nutrition tips and information.

Have a wonderful and safe holiday season, everyone!