• Eat five or six small meals daily rather than one big meal. Frequent eating helps to control appetite.
• Don't skip meals to save up for a big meal because you may be more likely to overdo it.
• Eat a light snack such as a salad before going to a holiday event. It's easier to exercise self-control if you are not extremely hungry.
• Eat slowly and listen to your hunger cues - in other words, eat mindfully. Think about each bite and enjoy it. There is no reason to take a second helping if you are not hungry.
• Fill half your plate with steamed or simply prepared vegetables without rich sauces.
• Offer to bring low-calorie foods such as a steamed vegetable or raw vegetable tray to a party.
• Be selective - take a small portion of the special holiday foods which you really enjoy but skip the usual, familiar foods such as bread and butter.
• Choose foods high in fiber such as fruits, vegetables, and legumes. These foods will help you feel fuller longer.
• Savor just a few bites of your favorite dessert and you may satisfy your "sweet tooth."
• Mingle - don't stand at the buffet table where you may be tempted to overeat.
• Remember that you do not have to clean your plate!
• Don't try to diet - just aim to maintain your current weight.

Cooking

• Substitute nonfat or 1% milk in your recipes.
• Use low fat yogurt instead of sour cream or mayonnaise.
• Cut back on the amount of sugar in a recipe by one-third and you won't alter the taste and texture of the item.

Beverages

• Choose your beverages wisely because they count too.
• Drink a glass of water before you start drinking to help you feel full. Alternate an alcoholic drink with a glass of water to prevent over indulging.
• Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150 - 450 calories per glass.
• If you choose to drink, select light wines and beers and use non-alcoholic mixers such as water and diet soda.
• Watch out for the calories in soda, fruit punch and eggnog.
• Remember: water and diet sodas are calorie-free.

Try to balance food intake with physical activity. The stress of the holidays can contribute to overeating as much as the temptation of favorite foods, and exercise is a great stress-buster. Walk for 30 minutes daily if you can; if this isn't possible, do what is realistic for you. A brisk walk before or after a big meal is helpful. For extra walking, park your car further away from the stores when doing your holiday shopping.

Albert Einstein Healthcare Network is a 1,200 bed integrated delivery network serving the communities of North Philadelphia and Montgomery County, PA. Einstein combines the best of academic medicine and community service, employing nearly 7,000 people, and offering training programs for physician residents and fellows, nurses and other health professionals. The Network provides healthcare services through the Albert Einstein Medical Center and Einstein at Elkins Park hospitals, its MossRehab and Belmont Behavioral Health divisions, Germantown Community Health Services, Willow Terrace (a nursing home), Willowcrest (a center for subacute care), outpatient facilities such as Center One and Einstein Neighborhood Healthcare, a network of primary care and specialist practices throughout the community. For more information, visit www.einstein.edu or call 1-800-EINSTEIN.

Contact: Judy Horwitz
Communications Specialist
Albert Einstein Healthcare Network
(215) 456-6767 This e-mail address is being protected from spam bots, you need JavaScript enabled to view it