"Before I go to holiday functions, I eat a piece of low-fat cheese, a handful of carrots and celery, or a small bowl of high-fiber cereal with skim milk. It takes the edge off your appetite and you're less tempted to gorge." -- Jennifer Lovejoy, Ph.D., vice president, clinical development and support at Free & Clear, a company specializing in web-based learning and phone-based cognitive behavioral coaching to improve health
Small is Beautiful
"While I don't deprive myself of foods I enjoy, I stick to small portions; my visual guide is two cupped hands‚ that's the amount of food you want your stomach to hold." -- Jennifer Lovejoy, Ph.D.
Go Easy on Alcohol
"Wine and Champagne quickly rack up calories. So I make my own wine cooler, adding two-thirds seltzer or mineral water to one-third wine. It cuts calories and still lets you enjoy a celebratory drink." -- Jennifer Lovejoy, Ph.D.
Beware the Buffet
"I take big portions of vegetables and small amounts of starchy foods like pasta, potatoes, and bread. And I have just a taste of dessert. At a buffet, I keep portions small by making sure I can see the plate underneath." -- Penny Gordon-Larsen, Ph.D., associate professor of nutrition at the University of North Carolina at Chapel Hill
"Mindful eating is my key to preventing weight gain. I take time to savor my food. And I always wait 15 minutes to see if I really want seconds." -- Penny Gordon-Larsen, Ph.D.
Healthy Hors d'Oeuvres
"Even small bites of some holiday foods pack a lot of calories, like hors d'Oeuvres in pastry shells or phyllo. Skip these and graze on raw vegetables and dip." -- Aviva Must, Ph.D., professor and chair of the department of Public Health & Community Medicine at the Tufts University School of Medicine