Fight holiday weight gain

It's the holiday season and no matter what you celebrate, you're sure to be sharing delicious food with family and friends. But that doesn't mean you have to face January 10 pounds heavier. Instead, set your sights on weight maintenance -- and balance rich party foods with healthy, lower-calorie meals on nonparty days.

Plan ahead
• Before you head out for dinner or a party, take the edge off your appetite. Eat a healthy snack: carrots, peppers or grape tomatoes with low-fat dip; cereal with skim milk; a cup of low-fat popcorn; a skim milk latte; low-fat cheese and crackers; a bowl of soup; or an energy bar. This will help you stop eating everything in sight as soon as you arrive.

• Drink a glass of water when you arrive at your destination.

• Check your calendar to see how often you'll be eating away from home, then follow our tips for healthy ways to handle each situation.

Eat right at restaurants
• Meeting friends for a holiday celebration? Pick a restaurant with several healthy choices on the menu, such as grilled fish or chicken, or fresh salads.

• If you're tempted by an appetizer or dessert, share it with your dining companions.

Pick your potluck
• If you're participating in a potluck, make one of your favourite lower-calorie recipes (your coworkers will appreciate it, especially if it tastes great). On nonparty work days, lighten up your food intake and go for some exercise.

Be laid back at parties
• Stay cool and low key; check out the food before you eat and figure out what works best with your eating plan, then make your selections.

• Fill up on low-calorie, low-fat items first. Sushi, seafood with cocktail sauce, cold vegetable rolls (not fried), smoked salmon, chicken satay, antipasto, marinated mushrooms, artichoke hearts, fruit kabobs and vegetables with low-fat dip are all good choices. Go easy on the fried egg rolls, crab puffs, chicken wings and spanakopita, or little quiche. If you really want to taste these high-fat foods, eat a small portion only after you've filled up on the good stuff and aren't as hungry.

• Don't plant yourself beside a bowl of nuts or the Brie wrapped in phyllo pastry; that's too much of a temptation. Instead, stay close to the platters of colourful vegetables and nibble on them to take the edge off your appetite. When you want a special treat, head over and take one or two goodies, then move away again.

• Choose low-fat crackers. If you're nibbling on some and your fingers start to feel greasy, it means you are eating high-fat crackers. Switch to a water cracker, melba toast, pita pieces or pretzels.

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