10 ways to avoid holiday overindulgence

With the wine pouring, the waft of delicious food oozing out of the kitchen and loved ones all around, overindulging during the holidays is fairly common. Even so, there are nutritional tricks of the trade to help you avoid that icky "I overdid it" feeling altogether.

Follow the 10 tips below and you'll be able to enjoy the treats of the season and feel great throughout the holidays.

1. Do as the French do
They've been known to eat their fair share of chocolate and croissants and yet, French people are so svelte. Their secrets lie in their portion sizes. Research shows that while the French eat what they love, they do not eat a lot of it. In fact, according to a study in a September 2003 issue of Psychological Science, the average portion size in Paris was 25 per cent smaller than in Philadelphia. Limit your portion sizes and you'll limit opportunities to overeat.

2. Listen to your body talk
Pay attention to your true hunger signal. Avoid eating out of boredom, for social reasons or simply because there is food available. When you enjoy a meal or snack, eat until you are fairly full -- not stuffed -- and you'll avoid the discomfort of bloating, fatigue and indigestion.

3. Plan your indulgences
It is not realistic to avoid all of your favorite foods at the holiday season. In fact, denying yourself of all treats is not realistic and often results in food binges at a later date. The key is to pick your favorite one or two indulgences (whether is it Aunt Sally's homemade chocolate cake or your mom's cheesy broccoli casserole) and enjoy! A little cheating here and there allows you to satisfy your sweet or salty tooth and puts an end to any feelings of deprivation.

4. Eat nutrient-dense, calorie-light foods
Try to focus on filling foods that are calorie-light but are filled with health-promoting vitamins and minerals and filling fiber. Definite holiday winners include veggie trays with dips such as low-fat ranch dressing or hummus, bean salads, puréed soups and fruit.

5. Avoid food pressure
Maybe it's having another drink to please our boss at the office party when you've had enough to drink or eating an extra piece of our mother's cake just to make her happy when you're already full. Unfortunately, by falling prey to pressure from loved ones and colleagues, we often end up feeling lousy. Honour your body this holiday season by gently speaking up and sticking to your guns about the amount and type of food and drink you want.