Center for Evidence to Practice working to improve behavioral health

“It’s the most wonderful time of the year,” crooner Andy
Williams famously sang of Christmas. As he further sang, “There’ll be parties
for hosting, marshmallows for toasting …”

Was he ever right or what? The holiday season is overflowing
with merry gatherings, usually full of delicious things to eat and drink. From cups
of cocoa topped with marshmallows, to your mom’s famous pecan pie, to full-scale
feasts, there’s something to make everyone’s belly happy.

But – is a happy belly a healthy belly? Shown below are the
calories in an average portion of some classic dishes, drinks and desserts.
However, instead of all the sweets and high-calorie foods, there are smarter
choices you may want to consider at the next gathering you attend. These
choices will let you enjoy your meal AND be better for your health!

Here are some tips to treat your taste buds and maintain
your weight.

• Don’t skip meals or sleep before a feast, or you’ll be more
  likely to overeat.


• Choose a small plate of your favorite foods, including a
  healthy selection of fiber-rich foods like fruits, veggies and whole grains
  that will help you stay full longer.


• Choose fewer carbohydrates, like potatoes and bread.


• Fill one small plate, then leave the buffet table.


• Eat slowly, taking the time to savor your food. Your brain
  needs at least 20 minutes to realize your stomach is full.


• If you’re thinking about going back for a second plate,
  drink some water and wait 10 minutes. Then see if you’re still hungry before
  going back for more.


• Choose one dessert you really love and then savor a small
  serving.


• Have your alcoholic drink with food.


• Make time for physical activity such as a game of backyard
  football, a walk with family or a bicycle ride.

A little preparation and motivation will go a long way
toward keeping you healthy and happy during “the most wonderful time of the
year.” Happy holidays!