How to keep the winter weight off

By Bobbie Katz, Special to The Sunday

Sunday, Dec. 13, 2015 | 2 a.m.

The holidays are upon us again, and with them comes some food for thought: The average American gains more than a pound from Halloween to New Year’s Eve, and 10 percent of the population packs on 5-plus pounds during the holiday stretch.

There are ways, however, to tip the scale in your favor. Here’s the skinny on how to have a delightful holiday while leaving the big thighs where they belong — attached to the large bird on the table.

• Set healthy goals before the holiday rush. Make a pact with yourself: If you put on 5 pounds, stop binging and increase your activity level.

• Don’t starve yourself before a party. Eat fruit, yogurt or another light snack so you don’t overindulge at the gathering.

• Peruse the culinary offerings before grabbing a plate. Think about how often you eat each item. If it’s a food you eat throughout the year, leave it. Save your calories for specialty dishes.

• Use a small plate. Instead of indulging in food, focus on conversation.

• Use the fork trick. After taking a bite, place your fork down on your plate and let go of it while you chew and swallow. This will help you slow down, enjoy your food and be more in touch with your body’s satiety signals.

• Load up on proteins and vegetables. Skip, or just taste, carbohydrate-heavy side dishes.

• Substitute ingredients to make side dishes healthier and lower-calorie. For a clean green bean casserole, use parsnips instead of creamy soup. Add caramelized onions and nutritional yeast, which has a cheesy-nutty taste and binds foods together. To make mashed potatoes, use half potatoes and half mashed cauliflower. Mix in one teaspoon of extra-virgin olive oil in place of butter or margarine, sea salt, ground pepper and nutritional yeast instead of cheese.

• Watch portion size. If you must have stuffing, take a portion no bigger than your fist. If you must have fudge, take a portion the size of your thumb.

• Avoid the “clean plate club.” Eat until you’re full, not until your plate is clean.

• Share dessert. Instead of having a full slice of pumpkin pie, split a piece with a loved one so you can still enjoy but in smaller portions.

• Create active holiday traditions. Plan a family-friendly football game, go cross-country skiing, participate in a Santa run or walk to the mall.