When the holidays come around it becomes increasingly hard to stay on track with your healthy eating and exercise routine. Between family parties, all the treats from friends and neighbors and shopping, it can be very easy to grab a bite here and a bite there. Before you know it, you’ve gained 20 lbs. 

A few things can be done to prevent overeating and extra calorie intake

· Don't be afraid to be the person who brings the fruit tray or vegetable plate. It might be the thing that gets eaten the most.

· Try not to sit or stand in one place too long. Be the social butterfly. The more you talk, the less you’ll eat or drink.

· Eat before you go. Eat something healthy and slightly filling before going to the party. Leave room to have something so that you’re not insulting the host, but this will help you to avoid grabbing handful of whatever delicious snack is set out. 

· When you get there, avoid the punch, eggnog or whatever fancy drink is provided. Stick with water and if you want to be festive and part of the fun, choose a cocktail with a clear liquor and soda or tonic as a mixer. 

· If skipping the meal is not an option, choose wisely, skip the heavy sides. Load up on protein and veggies first.

· If the meal is plated for you, try only eating half of what is on the plate, wait a few minutes and if you're still hungry have a little bit more. Pre-plated portions are generally double what you should be eating. 

· When it comes to dessert, choose one item. Serve yourself a small portion or only eat half of what is served.

Put the fork down and back away slowly! Don't linger around the food table. You'll be tempted to graze all night.

Ways to spread the cheer in a healthful way.

· Everyone loves to give and share treats. My suggestion is to re-gift them to someone at the office, eat one and toss the rest or toss them entirely. Don’t worry about the WASTE, worry about your WAIST! Be sure to do your neighbors a favor and give something healthy.

· Give water bottles instead of treats. Everyone needs to be hydrated and there are many inexpensive options.

· Shop year round so that you're not spending a large chunk of cash and time right before Christmas and so that you can spend less time shopping during the holiday season. Schedule wisely, don’t try to go out when traffic is at its worst and things take longer than they should. Use small chunks of time throughout the day to shop online or plan menus.

· Have fun and get creative! If October is about scary things, create a salad or side dish that has “scary” looking ingredients. In November, use pumpkin for everything. Pumpkin is one of the most healthful vegetables you can eat. Make an entire meal with it! December is about red or green, maybe something sparkly. It’s easy to make healthful recipes colorful.

· When it comes to desserts, just say No (Thank You). If you absolutely must taste it, remember one treat won’t kill you or ruin all of your hard work. Feel free to indulge but only once…not every party.

Remember the best gift you can give anyone you love, is a healthier you who will be around for many years to come. Invite friends and family to join you in your healthy habits. Then you will get to spend time together and create healthier versions of yourselves a long way.