How to avoid the 10 pound weight gain during the holiday season.

Renee Wiggins, Registered Dietitian says, "It is that time of year again when millions of Americans gain 7 to 10 pounds." How can we avoid the trap?

1. Stand with your back to the buffet.
2. Keep both hands occupied with either a fruit plate or salad plate and a glass of seltzer water.
3. Choose fruit for dessert.
4. Share high-fat entrees with friends.
5. Drink plenty of water and eat your salad and vegetables first to help satisfy your hunger and to prevent overeating of the entree.
6. Plan ahead, especially if your are visiting more than one relative (for example: at Uncle Ed's house have the meat and vegetables. At Emma's house eat the vegetables and a starch and at grandma's house eat the vegetables and one slice of cake or pie.) to prevent overeating.

Renee says, "The key to eating less when dinning out is to develop strategies."

1. Never go to a party hungry. Eat a small snack before you go.
2. Do no starve yourself all day otherwise the urge is to overeat.
3. Decide ahead of time what to eat.
4. Ask for small portions or eat on a salad plate.
5. When dinning out choose a restaurant that offers a wide variety of entrees to help stick with the meal plan.
6. Ask the waiter how the food is prepared.
7. Order meat broiled, baked, poach or stir-fried.
8. Order low-fat salad dressing and have it in a separate dish.

Renee says, "Eating should be enjoyable and fulfilling." Add flavor and pleasure not pounds by adding herbs and spices to your favorite low-fat dish. For example:

1. Add pineapples and puree fruit to mashed sweet potatoes instead of butter and sugar.
2. Cook your rice in water with dried apricots.
3. Add raisins or roasted pecans to your rice for flavor, texture and for the extra fiber.
4. Cooked collard greens with mustard or kale.
5. To reduce the fat in coleslaw, add diced apples or pineapples. 
6. Instead of adding 6 different cheese to your macaroni and cheese dish. Reduce to 2 different cheeses and add hot pepper oil or hot pepper flakes or sprinkle bread crumbs on top.

Who said eating can't be fun. Indulging without bulging can be done. Go ahead and have that death by chocolate dessert - but share it with friends. Enjoy the Holiday Season.

By Renee Wiggins, RD.LD/CPFT/CMT, Health and Wellness Expert and author of "Can I Exercise Sitting Down"