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5 tips to help you watch your weight on the way to grandma’s house

  • Published
  • By Lt. Col. Karen E. Hawkins
  • DeCA dietitian
FORT LEE, Va. --  The holidays are here and the eating is on. Enjoying this time of year with family and friends can lead to weight gain without much thought to it. 

Here are a few tips to help you prevent gaining the average five to 10 pounds this time of year: 

· Eat small portions. You can eat all those delicious foods you love and avoid the guilt by eating smaller portions of them. If you have trouble eating smaller portions, try using a smaller plate. Growing evidence shows that using smaller plates leads to eating less, which can lead to less weight gain over the holidays. Planning a party at the office or at home? Then remember to buy the appetizer-size plates - and call it a tapas party. Make it trendy and fun while controlling the portion sizes. 

· Eat before you go. Going hungry all day so you can "eat more" at the party is a sure way to overindulge, leading to feeling guilty later. Instead of skipping meals, try eating a light meal or a snack at home before going out. This way you can enjoy the food at the party without overdoing it. 

· Go for the greens. If you feel the urge to splurge, go for the veggies and fruit first, especially the fresh ones. These have less calories and more fiber than many of the tempting dishes that are there. 

· Write it down. That is, write down everything you eat and drink for a few days. If you haven't done this before you may be amazed at how much you eat and drink over the holidays. This is a good way to help you remember all those little morsels you mindlessly eat during the festive season. 

· Eat what you love. If you love the three-layer chocolate cake and bake it every year, then take it to the party. When heading out the door after the dinner or party is over, leave the cake behind so you will not be tempted to eat it all. 

For more information about making healthy choices, visit Ask the Dietitian on http://www.commissaries.com and post your questions on the DeCA Dietitian Forum. Be sure to look for other useful information in the Dietitian's Voice archive.

About DeCA: The Defense Commissary Agency operates a worldwide chain of commissaries providing groceries to military personnel, retirees and their families in a safe and secure shopping environment. Authorized patrons purchase items at cost plus a 5-percent surcharge, which covers the costs of building new commissaries and modernizing existing ones. Shoppers save an average of more than 30 percent on their purchases compared to commercial prices - savings worth about $3,000 annually for a family of four. A core military family support element, and a valued part of military pay and benefits, commissaries contribute to family readiness, enhance the quality of life for America's military and their families, and help recruit and retain the best and brightest men and women to serve their country.