Some Rules for Holiday Noshing

Party-going during the month of December presents people with one high-risk eating situation after another, says Irvine registered dietitian Lisa Gibson. “The high-fat foods served at parties really set you up for overeating.”

If going to a party feels like you’re entering a food war zone, take heart. There are actions you can take to reduce the risk of weight casualties:

* Don’t skip meals.

“Eat regularly before going to a party so that you aren’t ravenous by the time you arrive,” says Gibson. “Snack on high complex carbohydrate foods such as bagels, nonfat yogurt, a bowl of cereal, fruit, or even a sandwich if you’re going to a party that is just serving hors d’oeuvres.”

* Plan ahead.

If you know what type of food will be served, or as soon as you arrive, decide what you will eat and how much, says registered dietitian Lisa Beckley, clinical nutrition manager at Western Medical Center in Santa Ana.

Instead of restricting yourself completely, which often leads to failure, plan on having a little of your favorite high-fat foods and enjoy them, says Gibson.

* Don’t overdo sugar.

“Although a little sugar is OK, in excess it can turn into fat,” says Beckley. Sugar can also create sugar craving cycles, which cause you to grab for more sugary items.

* Drink alcohol in moderation.

“Alcoholic drinks weaken the decision-making process and cause you to become impulsive when it comes to food choices and how much you eat,” says Beckley, who specializes in nutrition and its relation to chemical dependency. “Alcohol actually irritates the hypothalamus, which stimulates the desire to eat and drink.”

* Remember the reason for the season.

Instead of focusing on food, enjoy talking with friends and family, says Beckley.

* Never give up.

“If you eat too much at a party, don’t feel guilty, just do better at your next meal,” says Beckley. “One party isn’t the end of the world, but becoming disgusted and continuing to eat whatever you want will cause weight gain in the long run.”