Jackson Free Press

Preparing for a holiday party requires more than the perfect outfit.

A few weeks ago, I told a patient that we would reexamine her weight, blood pressure and glucose levels in three months to determine if she was making progress. She asked if I knew that it was Thanksgiving week, followed by the Christmas season. The patient explained that she had relatives and friends scheduled to come to her home from all over the country.

Holiday eating can result in an extra pound or two every year, the National Institutes of Health reports, and the holiday season can set the precedent for the upcoming year. Holiday parties and gatherings are notorious for providing unhealthy food in excess, and we consume more alcoholic beverages than we intend. With the festivities and changes to our daily routine, it is easy to lose track of our healthy habits. But planning and being prepared can keep us on target during this time of year.

I suggest that we all make a plan to maintain our healthy habits at a time of the year when it can be most difficult. Here are a few tips that I have incorporated into my personal holiday-season stay-healthy plan.

Never go to a holiday party or gathering hungry. I always eat two hours before arriving to maintain the ability to make good, healthy food decisions and not let myself be overwhelmed by hunger.

Survey the food options, and choose the healthier selections, including white meats, fruits and vegetables. Make efforts to avoid sweets and fried foods. If you do indulge in dessert or fried food, only have a small sample.

Increase your exercise routine during the holiday season to compensate for the increased calorie consumption that is almost unavoidable. Take advantage of the fact that you most likely will get more time off work, and that you'll have in-house child care when relatives visit.

When consuming alcoholic beverages, always drink two glasses of water for every cocktail or glass of wine. Limit drinks and avoid embarrassing situations at office parties. As always, it is important to avoid driving after consuming alcoholic beverages, so have a designated non-drinking driver if you plan on drinking—or call a cab.

Don't be afraid to tell Grandma that you don't want dessert. You can always say that the meal she prepared was so good that you can't imagine eating anything else.

The website Eatingwell.com has good tips to help formulate a plan during the holiday season in addition to lots of healthy recipes. Search for other websites with similar good advice to help formulate your personal plan. Lastly, remember the reason for the season, and enjoy this time with family and friends.