by Sara Mcgrath

Created on: December 07, 2011

With all that holiday fare spread out before you, how will you control your appetite? You're envisioning it already, aren't you? That's good, because your imagination is the first step to putting the traditional holiday food binge behind you and beginning a new tradition that you can feel good about.

Let's begin by replacing the traditional food binge with a new tradition: the early New Year's resolution. Envision eating just enough of that wonderful food to feel satisfied, to truly enjoy it. Savor each bite.

Mindful Eating and Other Portion-Control Practices

Mindful eating is one of several time-tested moderation measures that you can use to make the most of a healthy portion of holiday meals.

Practical measures include

drinking a glass of water with your meal,

sitting calmly and chewing slowly,

saving sweet treats until after the protein and vegetables, and

eating soup or salad as a good appetite control food.

If you can take part in planning the holiday meal, this is to your advantage. Prepare a reasonable amount of food for the number of expected guests. Offer water as a beverage. Set out the desserts after the main part of the meal is finished.

Anxious Eater?

If you're really worried about your ability to resist, consider eating a small meal ahead of time. Don't arrive hungry and steer clear of the sweet treat trays until after you've eaten the main meal.

Perhaps you eat when you're nervous or uncomfortable. Keep this in mind and keep it in check. If you feel the need to munch, try a nutritious, calming food, such as foods rich in Vitamin B6 (meats, fish, vegetables, nuts and seeds, beans and legumes), dark chocolate, raw cashews and warm tea.

Geneen Roth, author of "'Women Food and God: An Unexpected Path to Almost Everything," recommends wearing clothes with deep pockets. She's not suggesting that you drop food in there, though. She suggests that you put interesting objects, such as rocks or crystals, in your pockets to distract you when you need it, rather than turning to the cookie tray.

When you feel the urge to grab another cookie, turn your attention instead to another kind of nourishment - a conversation, music, the night sky.

What are your expectations for the holiday? Perhaps you're hoping for a family reconciliation or just hoping to make it through dinner without a conflict with your difficult brother. Disappointment when the holidays aren't going as you hoped can lead to that urge to eat for comfort or distraction. Head this temptation off by keeping your hopes in perspective. If all doesn't go as planned, have a backup plan. There's a lot more to the holidays than good food.

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