Healthy eating secrets for special occasions

Guideline No. 9: Be sure it's not thirst.
Many times when we crave food, it's not really hunger that's driving the urge, it's mild dehydration. So drink tons of water. A slice of orange, lemon or lime will flavour the water and cut your cravings; flavoured non-caloric seltzers accomplish the same thing.

Guideline No. 10: Finish your big holiday meals within an hour of starting.
The body produces a second insulin hit if it senses a lot of food coming in continuously. You can avoid that second hit (and the subsequent fat storage that it triggers) by finishing within an hour of starting. If you see something you like that you forgot to eat within the hour, that's fine; just save it for tomorrow. It'll still be there, and you won't be wearing it on your hips.

Guideline No. 11: Begin each meal with a salad.
It fills you up, provides fibre and is a wonderful alternative to bread.

Guideline No. 12: Divide your plate into thirds.
Think protein, vegetables and the carbohydrates you probably crave. Imagine that your plate is divided into thirds, one section for each food group. The carb section has to include not only the starchy carbs that are staples of holiday dinners but the desserts too. So if you're going to eat dessert, adjust your portion of the other carbs accordingly. Together the 'meal' carbs and dessert carbs should make up about one-third of the holiday meal.

Guideline No. 13: Fibre is your secret weapon.
Not only is fiber supremely healthy and directly related to the reduction of risks for a whole host of diseases, it is a huge player in the weight-loss field. It also contributes to a feeling of fullness.

Guideline No. 14: Plan ahead.
During the holidays, try to plan around where you're going, what temptations are likely to arise and how you're going to deal with them. Decide in advance what you're going to allow yourself, but prepare for it so you don't go overboard. Don't be afraid to taste things without finishing them.

Guideline No. 15: Eat slowly.
Hormones signal the brain when you're full, but it takes about 20 minutes from start time before you feel it. Slow eating not only aids in digestion but also gives your brain a chance to know what the stomach is doing. If you make the meal last, by talking, putting down your fork between bites or just plain waiting, you're less likely to eat on 'automatic pilot' and more likely to realise you're full.