Video: How to Enjoy Holiday Dinner Without Gaining Weight

The tips in this video will make it easier for you to avoid overeating during your holiday meal.

Portion control is the key to managing your weight. As you head into the holiday season, the tips below, as well as the ones in this video, will help you keep portions in check so you can get through the holidays at the same weight (or less) as before the season began:

  • Don’t starve yourself. If you arrive to the table too hungry, it’s much more likely you will overeat. Eat a small meal or healthy snack shortly before you arrive so you aren’t looking to eat everything in sight when you see the food in front of you.
  • Start with very small portions. Choose the foods you know you want to sample and put a very small portion on your plate, along with some turkey and just a drizzle of gravy. You can always go back for more, but keep in mind that your eyes are usually bigger than your stomach. It often takes less to fill you up than you think but if you put more food on your plate than you need to feel full, you’re more likely to overeat.
  • Eat slowly. Put your fork down between bites, chew your food well and wait until your mouthful of food is completely swallowed before taking another bite.
  • Enjoy a few bites of dessert. Just a couple of bites of your favorite 1 or 2 desserts should satisfy your sweet tooth. Any more than that just adds empty calories.

Do you have trouble knowing what a proper serving size is?

Watch this video to figure out how to eyeball serving sizes of many popular foods. They may not all wind up on your holiday table, but knowing the correct serving sizes of common foods may help you prevent diabetes, lower cholesterol and lose weight.

  • Granola: 1/4 to 1/2 cup – about the size of a large egg
  • Flaked cereal: 1 cup – about the size of a baseball
  • Pasta: 1/2 cup – about the size of a tennis ball
  • Meat: 3 ounces – about the size of a deck of cards
  • Mashed Potatoes:  ½ cup – about the size of a computer mouse
  • Rice: ½ cup – about the size of a cupcake wrapper


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Date Last Reviewed: October 22, 2018

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RD

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