Because the holidays are such a busy time of year, many people have less time to exercise, but consume more food. Moreover, many people consume amounts and combinations of foods that they would not normally eat during the rest of the year.

This can be problematic since many traditional holiday foods are loaded with fat, cholesterol, sodium, and alcohol. According to the Center for Disease Control and Prevention (CDC), the average American gains between one and eight pounds during the holiday season.

Consider some of the general calorie contents for a few popular holiday foods:

• Eggnog (6-ounce glass): 315 calories (400 calories if it includes alcohol);
• Turkey (3 ½ ounces of white meat, with skin): 190 calories. The same portion of dark meat (with skin) provides 215 calories;
• Mashed potatoes (1 cup): 225 calories. A ½ cup of gravy adds up to 100 additional calories;
• Sweet potatoes (candied, one cup): 300 calories;
• Hard roll: 115 calories. Adding 1 tablespoon butter adds 100 more calories;
• Stuffing ( ½ cup): 220 calories;
• Cranberry sauce (½ cup): 200 calories; and
• Pecan pie (1/8 serving): 575 calories.

The easiest way to limit your intake of foods that are high in fat, calories and added sugar, is to watch your portion sizes. This doesn’t mean you have to abstain from eating some of your favorite foods, it just means you should eat them in moderation. In fact, putting something off limits will just make you crave it more. Instead, take small servings of a few items you would like to sample.

To lower your caloric intake, consider these tips:

• General Tips:
• Bring a low-calorie snack to parties to share;
• If you eat a high-calorie serving, share it with a friend; and
• Create an eating plan for yourself before you arrive at the party and stick to it.
• Snacks
• Choose dips made with reduced-fat sour cream or low-fat yogurt;
• Instead of chips, choose whole-grain crackers or pita wedges;
• Use hummus as a dip; and
• Stay away from the peanuts.
• Beverages:
• Drink wine spritzers instead of a glass of wine (they have half the calories);
• Drink hot apple cider instead of eggnog; and
• Remember that any drink without alcohol will have less calories.
• Main Dishes:
• Choose white meat turkey over dark meat; and
• Remove the skin from meat.
• Sides:
• Bake stuffing outside the turkey – it’s lower in calories than stuffing cooked inside the bird; and
• Eat steamed vegetables and fresh fruit salads instead of fatty potatoes and mayonnaise-rich salads.
• Desserts:
• Try fresh fruit instead of candy, chocolates and other sweets;
• Top desserts with frozen yogurt or fat-free whipped topping instead of ice cream; and
• Instead of fruitcake, try angel food cake with strawberries or other fruit.
• Leftovers:
• Make turkey salads instead of sandwiches (you can add mixed greens, cucumbers, mushrooms, peppers and other vegetables).

Sources: Environmental Nutrition 23(11): p. 3, 2000; Center forDisease Control and Prevention; Partnership for Food Safety Education