 Navigating the Buffet Table
Social calendars fill up quickly with holiday gatherings this time of year. Though you may not be in control of the festivities’ menu, here are some tips for navigating the temptation-filled buffet table:
Eat Before You Leave
An empty stomach is an invitation to binge at a holiday gathering. Keep yourself from filling up on fatty party foods by eating a small meal or a low-fat snack before you head out to the festivities.
Fill Up on Healthy Fare First
You may not have had a say in the menu but you do have control over what you put in your mouth. Fresh fruits and vegetables are abundant in fiber, which makes you feel full. They are also low in calories and fat-free, which means you can eat as much as you want – as long as you don’t smother them with creamy or cheesy dips.
Go Low and Lean
Shave calories and fat from your dinner plate with a few simple changes. Keep the traditional turkey on your menu, but remove the skin and don’t drown it in gravy.
Note: One tablespoon of gravy made from turkey drippings can contain up to 70 calories; one ladle as much as 800! The same goes for creamy dips, salad dressings and cheese sauces. Use these high-calorie items sparingly or substitute them with lower-calorie items like yogurt or cottage cheese dips, tomato salsa or vinaigrette dressings. Use lemon juice to flavor vegetables instead of cheese sauces.
Enjoy Smaller Portions
Be sure to watch your portion size. Fried foods, sweets and other high-calorie treats don’t have to be off limits, just eat them in smaller portions. You may find that a taste is all you need to satisfy a craving.
Don’t Drink Your Calories
Alcoholic beverages are heavy on calories and light on nutrients. Alcohol stimulates your appetite and reduces your self-control, so if you enjoy a few cocktails you may end up eating more than you planned.
Step Away From the Buffet
Hanging out by the party platter sets you up for grazing. Don’t hover over the buffet – take a plate and move away.
Aside: Pace your eating and spend time visiting. You’ll eat less and feel good about what you have eaten.
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The fall and winter holidays are some of the most festive times of the year – and the most fattening. Just thinking about traditional holiday meals can put your appetite in high gear. The temptation to overeat is lurking at every holiday table. By New Year’s Day, many of us are avoiding the scales, wearing elastic-waist pants and thinking about joining a health club to undo the damage to our waistlines. The average American gains at least five pounds during the winter holiday period. 
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