Fight extra pounds with small snacks

By SALLY SQUIRES
WASHINGTON POST
Before you head off to a holiday party, have a snack. Research shows this takes the edge off hunger, helps slow the absorption of the alcohol you may imbibe and may even reduce the number of calories you take in.
"Having a little less physical hunger can delay the impulse to run to the food at parties," says Leslie Bonci, director of sports nutrition at the University of Pittsburgh and author of the "American Dietetic Association Guide to Better Digestion" (Human Kinetics).
"That may result in consuming as much as 200 to 300 (fewer) calories daily during the holiday season, which can be a very good thing."
For those reasons, have a small snack before partying. And no, this is not a recommendation for nonstop overindulgence. More about that below.
Adding a healthy snack before parties is one of the strategies that helped Margaret Dikel, 42, of Rockville, Md., not only hold the line on weight gain during the 2001 holidays but actually lose 15 pounds.
"Before I go to a party, I usually have something small, even just a little peanut butter and jelly sandwich." Dikel says. "Part of it is that I'm not going in there hungry, thinking, 'Oh my gosh, where's the food?' Plus, I feel like I'm in more control."
Physical activity
Of course, increasing physical activity can also help you limit calories and steady the scale.
Dikel walks regularly and often uses errands as an opportunity to get a little more activity.
"I have a stationary bike, but I'm not good about using it," says Dikel, who works at home. "So the best thing for me is to go outside and walk. ... I'm holding steady for the holiday so far."
Healthy snacks
Here's what experts advise for healthy snacks:
UThink outside the cookie and cracker boxes. Nontraditional snacks include oatmeal made with skim milk and topped with raisins and a few nuts; cottage cheese and fruit; baby carrots dipped in guacamole or salsa; a cup of berries with a dollop of whipped cream and some slivered nuts. Aim for a snack of 100 to 200 calories roughly an hour before a holiday party. (No need for extra snacks between events if you're party-hopping. One will do.)
UMake snacks minimeals. Studies suggest that a combination of food has the most staying power and is more likely to keep blood sugar and insulin levels even. That, in turn, helps make you feel full and satisfied. Instead of snacking on single-ingredient foods -- a piece of chocolate, a bag of chips or pretzels -- enjoy snacks that provide the full nutritional spectrum (protein, carbs and some healthy fat). A few choices: half a cup of whole-grain cereal with fruit and skim milk; a couple of whole-grain crackers with about an ounce low-fat cheese and an apple or pear; a banana with some peanut butter; a cup of soup (for an extra serving of vegetables, make it bean, pumpkin or tomato).
UDilute calories with volume. Whipped yogurt, puffed cereals and popcorn are filled with air, so they give the perception of high mass with fewer calories. Soup and stews do the same thing with water, helping you to feel full without a big bunch of calories.
ULook for high chew value. Crunchy cereals, pretzels, soy nuts, veggie chips, or even beef or turkey jerky can help satisfy the need to work the jaw while filling the stomach.
UBe wise about portions. Measure high-calorie snacks before eating, or pack them in single-serving bags or containers. Look for mini packets and individual sizes of everything from trail mix to yogurt.