Making peace with holiday buffets

Overeating during the holidays is practically a tradition.

"We rationalize that it's a special time, with foods that aren't available throughout the year," says registered dietitian Kathy McManus, director of the Department of Nutrition for Harvard-affiliated Brigham and Women's Hospital, Boston, Mass. But overindulging can lead to weight gain, fatigue, and guilt. So how should you approach the holiday buffet? McManus suggests these strategies the next time you're facing marbled roast beef and chocolate mousse.

Plan ahead

Find out when you'll be eating, and plan your day around it. If you know a big dinner will be served at 8 p.m., eat a lighter breakfast and lunch than usual. But also have a healthy snack just before you leave home at 6 p.m. so you don't arrive at the party feeling hungry; otherwise you'll overeat. Also, ask if you can bring a dish for the buffet. If the answer is "yes," bring something healthy, such as chicken and veggie skewers or an assortment of fruit.

Go easy at the buffet

Grab a salad plate instead of a dinner plate. You'll fool yourself into maintaining portion control. Avoid foods that are fried, buttered, creamy, or cheesy. Load at least half of your plate with veggies, then add just a taste of other foods. But choose wisely; don't waste calories on foods that aren't special. For example, a roll with butter can easily add 200 calories.

Eat slowly

Research shows you'll eat less food and take in fewer calories if you eat slowly, so pace yourself at holiday meals. Do this by taking small bites, chewing slowly, and sipping water between bites. When you've finished, don't linger at the table, which may encourage more eating. The reason to eat slowly is that it takes at least 20 minutes for your brain to get the message that you're full. It's easy to consume many more calories than you need in 20 minutes. In fact, you can consume all the calories you need for a whole day in 20 minutes.

Delay drinking alcohol

Alcohol adds calories in a hurry, and it can ruin your resolve. McManus advises that you delay drinking until you begin your meal. Set a limit in advance, and ask your host or buddy for help observing the rule.

Don't beat yourself up

When temptation trumps resolve, don't beat yourself up, and don't feel you've failed. Just go back to a healthy eating plan as soon as possible.

"Don't feel guilty about food," says McManus. "It's there to enjoy. But you must give your meals some thought." Think of planning as a little gift you give yourself. - Harvard Health Letter