It is difficult to tell you to diet during the holidays. Lifestyle changes can be gradual and easier to implement.

Start by changing the design of you plate of food. Half of every plate of food you eat should be vegetables, one quarter of the plate should be meat and one quarter should be some whole grain or starch. Use colorful fruits/vegetables to keep it interesting. Higher fiber diets are more filling.

Leave at least a one inch rim between the edge of the plate and the food. Eat slowly during meals and drink lots of water to help get the feeling of fullness. If you are going to have a piece of cake or pie keep the portion to the size of a deck of cards.

Avoid empty calorie foods where possible. Plan small snacks that are satisfying but low in calories and high in fiber (to fill you up) like fruits or veggies with yogurt dip.

Plan activities that get you away from foods. Walks, board games, video games, visiting with friends and family.

Exercise does not have to be at a gym. Walking is the best. If the weather is bad go to a large store and walk the isles or go to the mall. There is a program on public television called “Sit and Be Fit” that is great for burning off extra calories and also toning the body.  Plan your day so that you have to walk extra. Park in the furthest spot at the store, take the stairs instead of the escalator or elevator.

If you need more tips or support contact your clinic dietitian for an appointment.