Nutrition News by Charlyn Fargo

We all love the five-week holiday smorgasbord from Thanksgiving to New Year's, but for most of us, it's also a time to stress about the added pounds that will have to be worked off come Jan. 1.

In reality, it is possible to enjoy holiday eating and make it to 2010 weighing the same as you do today.

It's all about devising a strategy and thinking about holiday food just a little differently, said Connie Diekman, director of university nutrition at Washington University in St. Louis, and Julie Redfern, manager of the Nutrition Consult Services at Brigham and Women's Hospital in Boston. Both registered dietitians talked to HealthDay, a publication of the National Institute of Health, and offered tips for avoiding the holiday gain.

Have a plan. Ponder it before family dinners and parties, said Redfern. For instance, you may decide before going to a family sit-down dinner that you will fix your plate once and it will include lots of vegetables. About one-fourth of the plate will be protein-rich food and about one-fourth carbs. You will not go back for seconds.

Eat before you go. Starving guests are more apt to load up their plates, so Diekman suggests having a piece of fruit smeared with peanut butter or a small container of yogurt prior to heading out. You can then approach the buffet table more relaxed.

Think ''pick and choose," not ''sample." Picking and choosing is a great strategy, said Redfern, if it involves picking the one dessert or other goodie you love and can't live without. Instead of sampling all three pies at a holiday dinner, decide which one you'll wish you had tried, and then go for it.

Remember, alcohol is loaded with calories. Start off at a party with seltzer water or sparkling water, then switch to alcoholic beverages. Delaying the alcohol may also make you take in fewer calories from foods, Redfern said. "Once you have alcohol, it lessens your resolve," she said.

Enlist the waiter's help. If your holiday dinner is in a restaurant, focus on your first course of vegetables, salad or soup, and ask the waiter to hold your main course until you finish, Diekman suggested. You may be fuller than you think, and waiting to eat the main course may mean you'll eat less.

Take control as hostess. If you're the holiday host or hostess, you have a lot of work — but also enjoy control. Take advantage of that, Diekman said. "Prepare or serve [ready-make] broth-based soups that are packed with vegetables as a first course," she said. "Switch from buffets to meals served by the course to pace eating," she said. It's probable you'll eat less overall that way.

Move, even a little.

Squeezing in a little exercise, no matter how hectic the schedule, will help, Diekman said. "Walk the mall before you can spend any money," she suggested. "After spending a predetermined amount, take another mall walk."

Defend your resolve. Even with the best strategies in play, some people fall apart when face to face with those ubiquitous food pushers — those holiday hosts and hostesses who encourage you to eat, eat, eat.

You can resist them, Redfern said. "Start off with a compliment," she said. Something like: "I love your pie, but I am full." — HealthDay from the National Institute of Health

Q and A:

Q: Do stevia sweeteners offer any special advantage beyond being natural?

A: Stevia, now approved by the FDA for use as a sweetener, is currently available in several brands. Since it's 200 to 300 times sweeter than sugar, it is essentially calorie-free in the amounts used. Keep in mind that "natural" on food labels has no legal definition. No research identifies any clinical advantage over other zero-calorie sweeteners. Like the others, it does not raise blood sugar and seems to not promote dental cavities. Substituting sweeteners like this for a single teaspoon of sugar only saves 16 calories, but in foods or drinks with larger amounts of sugar, stevia and other zero-calorie sweeteners can make a significant calorie difference over time. — American Institute for Cancer Research

RECIPE

This recipe for Family-Pleasing Turkey Chili, from Taste of Home's Healthy Cooking magazine, offers a quick, healthy meal that can be made in a slow cooker.

Family-Pleasing Turkey Chili

1 pound lean ground turkey

1 medium green pepper, finely chopped

1 small red onion, finely chopped

2 garlic cloves, minced

1 can (28 ounces) diced tomatoes

1 can (16 ounces) kidney beans, rinsed and drained

1 can (15 ounces) black beans, rinsed and drained

1 can (14.5 ounces) reduced sodium chicken broth

1 3/4 cups frozen corn, thawed

1 can (6 ounces) tomato paste

1 tablespoon chili powder

1/2 teaspoon pepper

1/4 teaspoon ground cumin

1/4 teaspoon garlic powder

In a large nonstick skillet, cook the turkey, green pepper, onion and garlic over medium heat until meat is no longer pink; drain. Transfer to a 4-quart slow cooker. Stir in the tomatoes, kidney beans, black beans, broth, corn, tomato paste, chili powder, pepper, cumin and garlic powder. Cover and cook on low for 4-5 hours or until heated through. Serve with reduced-fat sour cream and minced fresh cilantro, if desired. Serves 6 (1 1/2 cup serving size).

Per serving: 349 calories, 26 g protein, 48 g carbohydrate, 7 g fat, 60 mg cholesterol, 12 g fiber, 729 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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