The holidays are a time of special family traditions accompanied by high calorie, rich foods. They are also a time that people overeat, overeat again and then eat some more.

"A lot of our family traditions revolve around food," said Cynthia York-Camden, a registered dietician at Heartland Regional Medial Center in Marion.

With all of the festive Christmas parties and smorgasbords full of cookies, cheese plates and eggnog, it's hard not to succumb to your cravings.

But remembering a few simple tips and strategies can help you avoiding gaining weight through the New Year.

When you are at parties and gatherings, don't stand next to the table with the food or drinks, suggested Amy Eggemeyer, the wellness coordinator at Southern Illinois Healthcare. Instead, move around and visit with guests.

Eat a smaller breakfast or lunch the day of a party, but definitely eat something. She also suggested drinking water a half hour before a large meal.

"It kind of helps prevent you from over indulging because you already feel a little bit full," Eggemeyer said.

One of the worst things people do is not eat anything the day of a party or holiday meal, which causes them to eat more than they would otherwise, Eggemeyer said.

Judy Scott, a dietician at St. Mary's Good Samaritan Hospital in Mt. Vernon, suggested eating a light healthy snack like soup, fruit, whole grain crackers, low-fat yogurt, cereal or large salad before going to a party or eating a holiday meal.

Another thing to keep in mind is to eat slowly and enjoy your food.

"It takes your brain 20 minutes to recognize that you're full," Eggemeyer said.

Try to fill half of your plate with vegetables, Scott suggested. They are full of vitamins, nutrients and fiber and low in calories. Increasing fiber content in your diet naturally causes the body not to absorb as much fat, Scott said. Any foods with more than three grams of fiber per serving will make you feel full, York-Camden said.

She also suggests not tempting yourself. For example, don't leave candy out on the counter where you can see it, she said. Scott suggested keeping only enough baked goods on hand to give away or to serve at one event.

She also suggested immediately filling a mixing bowl with hot, soapy water after baking so you won't be tempted to lick the batter.

Another idea for baking is substituting healthier ingredients in recipes, like Splenda instead of sugar, applesauce instead of oil, evaporated non fat milk instead of whole fat milk or using an oil low in trans fatty acids rather than canola oil, Scott said.

"You can modify almost any recipe," she said.

Eggemeyer said it's not a realistic goal to try to lose weight during the holidays.

"The most realistic goal during the holidays is to stay focused on not gaining weight rather than trying to lose weight," she said.

Scott suggested making a goal with a friend to lose five pounds over the holidays or at least maintain your current weight.

Finally, don't use the entire months of December and January as an excuse to overeat.

"The holidays are just two or three days," Scott said.

Foods to avoid

Eggemeyer said that everything is OK to eat in moderation.

"I always tell people, don't do without. If there's something you really want, eat it," she said.

She suggested eating small portions of rich foods or cutting portion sizes in half. For example, a good portion would be a tiny glass of eggnog or a small slice of pumpkin pie. Cravings are usually satisfied after three bites so a small portion is all you really need, Eggemeyer said.

York-Camden said pecan pie is a particularly high calorie food. She suggested eating only half a slice of pecan pie and other rich desserts.

Although you could reduce portion sizes, don't avoid a food you really want.

"It's okay to treat yourself during the holidays and have something you normally would not indulge in," Eggemeyer said. "The important factor in avoiding holiday weight gain is to continue exercising to burn off the extra calories and fat you are consuming. If you do not exercise or do activity to rid the extra calories, the extra pounds will pile on quickly by January."

Holiday weight gain, myth or reality?

A 2000 study of 195 adults published in the New England Journal of Medicine found that on average, people gain only 1.06 pounds from late September to early March, according to a 2002 WebMD article.

However, while the weight gain wasn't drastic, people didn't lose the weight they gained over winter during the rest of the year.

"I think most people do gain weight over the holidays," Eggemeyer said.

The main causes are overindulgence in rich foods and less physical activity, she said.

Eating an extra 500 calories a day will add up to one pound in just a week. And the average small Thanksgiving meal contains 1,500 to 2,000 calories, the amount the average active adult should consume all day long. Women need 1,200 to 1,600 calories a day and men need about 2,000, Eggemeyer said.

Tips to Avoiding Holiday Weight Gain, provided Eggemeyer.

1. Plan ahead. Planning is crucial during the holiday season. Sit down and think about what to do when you're offered foods you'd prefer not to eat and what to eat instead. Also think of fun ways or new traditions to enjoy the season that don't involve food. If you have a plan, you will not be caught off-guard. Write down a healthy holiday action plan of one to three specific ways to avoid holiday weight gain and put it on the refrigerator. The more focused it is, the more likely you are to stick to it.

Scott suggested bringing a low fat holiday dish to a party so you have one dish to choose that you know if low in calories.

York-Camden suggested fruit or vegetable trays or baked tortillas and salsa or hummus.

2. Be a picky eater. We all have particular foods we love and others that we may eat simply because they're there. Remember; only eat the foods you really want. Mindlessly munching on potato chips isn't nearly as satisfying as allowing yourself a small slice of pumpkin pie, right? Don't beat yourself up about eating something. Enjoy it! As long as you keep your portions under control, there's no reason you can't treat yourself to your favorite goodies.

3. Control your portions. Be sure to remind yourself that the holidays aren't a license to overindulge. When you reach for seconds, ask yourself if you are really still hungry. Chances are you'll realize a habit. Say no to yourself and politely decline the offers, and you'll be proud of yourself for staying in control.

4. Don't run on empty. Whatever you do, don't go to a party hungry or "save your appetite" for a big end-of-the day meal. Eat healthy snack before the big get-together and throughout the holiday weekend. If you find yourself facing down a buffet table on an empty stomach, you'll have little chance of avoiding a binge. The big Christmas dinner could turn into a diet disaster.

5. Keep a journal. Keeping a food journal can be one of the most effective weight loss tricks for anyone, regardless of the diet or eating plan you're following. It keeps you honest with yourself. Many of us get selective amnesia about what (and how much) we eat.

6. Move it! Don't let a beautiful day pass you by. After those long meals and conversations at the dinner table, take a walk outside.

"Walking is probably the best exercise because everyone can do it and it doesn't cost money," Eggemeyer said.

Is shopping on the itinerary? Park far away from the entrance, take the steps instead of the elevator and take a lap around window-shopping before going into the stores. Be sure to take along your comfortable shoes. Incorporate extra walking wherever you can on your shopping extravaganza.

Eggemeyer suggested cleaning the house and raking leaves to get exercise.

"You can burn several hundred calories in 45 minuets of raking leaves," she said.

York-Camden said to play holiday music and dance.

"Pull out all of your old exercise videos that you haven't watched for a while," she said.

Or, walk in place with small hand weights during the commercials of holiday movies.

York-Camden also suggested enjoying the winter weather.

"There's no reason you can't go outside just because it's cold if you dress appropriately," she said.

7. Avoid alcohol. Ever heard the phrase "beer belly?" It's no joke: alcohol is fattening and high in calories. Whether you're downing a shot, a glass of wine or a pitcher of beer, empty calories add up. Drinking may increase your appetites and will weaken your judgment, which might lead to a binge on foods you might have never touched.

Eggemeyer suggested drinking a glass of water between alcoholic beverages at parties or drinking lower calorie drinks, like light beers or rum with diet coke.

Avoid high calorie mixed drinks, like daiquiris and pina coladas, York- Camden said.