'Tis the Season to Get Heavy?

Newswise — Holiday parties are right around the corner, tempting millions of Americans with pounds of cookies, cakes and casseroles.

Could this be the year you don’t gain weight? Protein expert Greg Paul, Ph.D. says you can keep off the pounds by following these six simple steps.

1. Don’t diet during the holidays. Instead, set a goal of maintaining your current weight, and remember that every day is not a holiday! The season’s not a free pass to disregard good eating all winter.

2. Never visit a holiday party on an empty stomach. Eat a snack before heading out the door, and make sure it’s high in lean protein. Protein creates a feeling of fullness (called satiety), and helps prevent overeating. The best sources of lean protein include fish, soy foods, beans, lean meats (turkey, chicken), skim milk and soymilk.

3. Know your enemy by learning which foods are healthier than others. Watch out for creamy soups or casseroles, fried foods and red meats (including sausage and salami), enjoying them only in moderation. Remember that some healthy-looking dishes, like green beans or tossed salad, may have sauces or dressings that are loaded with calories.

4. Limit portion sizes by eating off a small plate. This trick makes portions look larger, and discourages multiple trips to the buffet line. Keep serving sizes in perspective, too. One serving of mashed potatoes is the size of an ice cream scoop – for meat, it’s roughly the size of a deck of cards and for cheese, about the size of your thumb.

5. Offer to bring a low calorie dish to holiday parties, guaranteeing you have at least one “safe” dish to enjoy with friends. You can drastically cut the fat and calories of traditional favorites by making a few healthy substitutions. In casseroles, replace half the cream with silken tofu or reduced fat sour cream. Cut the fat in mashed potatoes by replacing cow’s milk with chicken broth and soymilk. In baked goods, use a mix of real sugar and sugar substitute. (For extra flavor and a protein boost, add a splash of vanilla soymilk to your cookies and cakes.)

6. Enlist the support of friends and family. Let them know your goals, and ask for their help. There’s a good chance they’ll join along!

About Dr. Paul

Greg Paul holds a master’s degree in exercise physiology from The Ohio State University, and a Ph.D. in nutritional sciences from the University of Illinois – Urbana/Champaign, with post-doctoral work in molecular biology. A Fellow with the American College of Nutrition and a member of the Institute of Food Technologists, Dr. Paul currently directs health and nutrition activities for The Solae Company, a global innovator in the research and application of soy protein.