The holidays are a time to share good fortune with family and friends. Festivities are marked by a variety of foods that symbolize our affection and appreciation for the people in our lives. They also present a challenge to the 100 million adults that currently weigh more than is considered healthy in the U.S. You can avoid gaining weight and still enjoy holiday celebrations by taking some simple measures.

Think ahead - Look at your holiday schedule and plan your regular meals and exercise sessions into your schedule.

Avoid eating out - Prepare your own regular meals. Eat healthy meals and snacks, focusing on vegetables and low-fat entrees.

Get the same amount of exercise - Looking ahead allows you to manage your exercise routine and maintain the same amount of usual exercise.

Drink plenty of water - When enjoying a holiday party, drink plenty of water. Avoid using ice in your drinking water as cold can slow digestive processes. Water will help fill you up faster and makes digestion easier.

Use the "hand jive" to measure servings - meat or entrée servings should be the size of the palm of your hand, starches the size of your fist, and cooked grains or veggies the amount you could hold in your cupped hand.

Focus on vegetables and grains when serving yourself - Fill your plate with vegetable and grain dishes. Avoid cheeses and dips. Don't leave much room for high-fat entrees.

Select entrees by their fat content - Select main courses that do not have heavy sauces. Select fish and chicken dishes with no or light sauces.

Eat fruit to satisfy your sweet tooth - Eat more fruit and limit cakes and candies to satisfy your sweet tooth.

Limit alcohol consumption - Alcohol and alcoholic drinks add substantial calories with no nutritional value.

Use stress coping techniques to avoid overindulging - Take time to relax, breathe deeply and stretch to relieve stress. Focus on your body and consciously relax. Consciously avoid overeating and drinking as stress relievers.

HAPPY HOLIDAYS TO ALL! BEST WISHES FOR 2002!

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