Eat Smart: Counting your holiday calories

Tips to keep your tummy from looking like Santa's bowl full of jelly.

The Associated Press, December 19, 2005
MEGAN SCOTT

Let me guess: You already have a game plan for Christmas dinner.

You're going to wear pants with an elastic waist or maybe your "fat jeans." You're not going to eat anything until it's time for dinner. And you're going to tell yourself you can eat whatever you want on that one day because you're starting that new exercise program in January.

But let's keep it real.

A traditional Christmas dinner weighs in at 2,000 calories, not to mention the nibbling and drinking you are going to do before the extravaganza - maybe some shrimp cocktail, cheese and crackers, eggnog or wine.

You'll wake up in the next morning still feeling stuffed and then dive right into the leftovers.

Don't worry too much about the binge, says Robyn Flipse, a registered dietitian and founder of Nutrition Communication Services in Bradley Beach, N.J.

"If you're doing the job all year long to balance out your calories - getting the fruits and vegetables, eating lean cuts of meats, and gotten the physical activity, who the heck cares if you eat two pieces on Christmas?" she says. "It won't cancel out a year of sensible eating."

And if you haven't?

Umm. Well.

We came up with a few tips to help you avoid the weight gain and deprivation:

Start dieting now: Yep. Right this minute. No more cake, cookies, or eggnog. We're not trying to be cruel. But if you watch what you eat, you have some room to indulge.

But don't starve yourself: Fasting until Christmas dinner is a no-no. Ruth Kava, director of nutrition for the American Council on Science and Health, suggests eating breakfast, lunch and even a snack. "It's when you're starving that you really tend to go for it and overeat," she says.

Watch the portions: You see five desserts and want to try them all? Take a tiny sliver of each one. You want to taste the candied yams and the mashed potatoes? Allow yourself a spoonful of each one. The idea is to minimize the damage, says Kava.

Break the meal into two sittings: Have a little now, and a couple hours later you can have more, says Jerry Kolker, a personal trainer and weight-loss coach in Los Angeles. Remember that it takes 20 minutes before your body registers that it's full.

Don't have seconds: Make a deal with yourself, says Kava. "You will try everything but leave a little bit of everything on your plate and you're not going back for seconds." Watch those drinks: Don't forget alcohol and eggnog have calories.

Go for a walk after dinner: You may want to drift into dream land, but moving after a meal can offset some of those calories. "Don't just spend your time in front the television," says Kava. "Get up and move."