You may want to be as jolly as ol’ St.

Thursday, December 14, 2000

You may want to be as jolly as ol’ St. Nick this holiday, but that doesn’t mean your belly has to jiggle like a bowl full of jelly.

While the average American can gain as much as eight pounds between Thanksgiving and New Year’s, there are ways to keep the holiday pounds at bay, according to Linda Ann Baumann, nutrition services manager at Austin Medical Center ­ Mayo Health Systems.

‘Tis the season for parties, gatherings and family dinners full of rich and fattening foods, but the focus should not be on food, Baumann said.

"During the holidays, concentrate on the social aspect of gatherings," she said. "The holidays are more a time for socialization."

But that doesn’t mean temptation won’t cross your path at your next holiday party. So what’s the first line of attack in the battle of the holiday bulge?

"Have a plan," Baumann said. "You can’t eat everything that passes in front of you. Never go to a party so hungry that you eat everything in sight. Have a small salad or snack on raw vegetables before you leave."

 

Chances are, if you are starving, you won’t be able to resist temptation that is placed in front of you. Also, eat slowly and give your body a chance to feel full, which often takes about 15 minutes. And don’t stand or sit next to the food table if at all possible. Keep away from temptations.

Having a plan also means planning for holiday treats.

Baumann, a huge fan of Russian tea cakes, allows such a treat at the holidays, in moderation of course. Such a treat has made it to her "essentials" list.

She recommended making a list of all the fattening foods that you may encounter at the holidays. Think about ones that are "must haves" and allow yourself to enjoy those in moderation. Anything on the list that isn’t a must have should be passed up.

"Eat those foods slowly and savor the taste," Baumann said of holiday treats.

And don’t feel bad if you pass up Grandma’s sweet potato pie.

"You’re under no obligation to eat everything," Baumann said.

She understands that can be difficult as some of the family gatherings where well-meaning relatives try to push food on their guests. "You have to try this or Grandma will be hurt. Eat this, it’s your favorite," are the phrases used to pressure people into eating.

"Be polite but firm. If you don’t want to eat a particular dish simply say no thanks and pass it on," Baumann said.

She also recommended that weight conscious party goers keep an eye on alcohol consumption. In addition to being empty calories, it has a tendency to make people want to eat more, plus it dehydrates the body.

And water is also an important part to anyone watching what they eat and drink.

Parties aren’t the only holiday eating trap.

While shopping, it can be all too easy to head to the food court after hitting all the shops. Baumann recommends shoppers carry a healthy snack like raisins to keep the munchies at bay. And skip the fast food drive-through on the way home too. And if you are simply too tired to cook, think of healthy alternatives to cheese burgers and fried chicken. Many fast food restaurants also offer salads and grilled chicken, but skip the dressing.

When it comes to cooking and baking, there plenty of methods to substitute healthy foods for fats.

"You don’t want to take out all the fat, because that’s what gives food its taste and texture," Baumann said. "But you don’t have to sacrifice flavor either.

"Use ricotta cheese in place of cream cheese or substitute some of the fat when baking with applesauce," Baumann said.

Exercise is a real fat-buster and a way to relieve all that holiday stress. Baumann recommends people bundle up and go out for a brisk walk.

Baumann also reminds people that a healthy plan can be in place all year long, not just at the holidays.