Holiday goodies: making health choices at work or home ... one bite at a time! A holiday message from Fletcher Allen employee and family assistance program in partnership with wellness.

During the holiday season, food is everywhere, all the time--especially in the workplace. It's hard to stick to a balanced diet when clients send goodies to the office and every person working there decides to bring in cookies, fudge and their favorite dish to share with his or her coworkers. With so many tempting foods around, the holidays can be a very challenging time to maintain your weight. You can be successful if you plan ahead and practice healthy lifestyle behaviors, rather than depending on self-denial and willpower alone. As a result many of us eat more than usual during the holiday season. If you do overdo it, balance it off with more activities and get yourself back on track. To prevent overeating, just remember these few simple tips:

* Arrange a schedule that allows each person who wants to participate to bring in treats on a different day.

* Keep non-perishable gifts sent by clients for after the holidays when the cupboards are bare.

* Emphasize fruits and vegetables. Start a holiday party or meal with fruits and vegetables, which are low in calories and high in volume. They fill you up--not out.

* Decide where you want to spend your calories. Select the foods you really love and let other items pass you by. Remember, portion control is the secret to weight management. Eat slowly and savor!

* Stay away from the food table. At office parties, keep busy so you won't hang around the food table sampling the goodies. Volunteer to take photos, connect with newer coworkers, or hold on to a cup of water.

* Think fresh and local. Make your contribution to the holiday pot luck be a healthy one. Use almonds, fresh fruit, whole grains, low-fat yogurt based dips or festive greens as a substitute for tired recipes.

* Communicate openly with co-workers about office festivities. Plan celebrations that involve healthy foods or, better yet, that are focused around non-food activities.

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Remember: While you're following healthy eating strategies, get plenty of exercise to burn off any extra calories you might consume. With a little forethought and planning, you'll be left with many happy memories and no added pounds.

(Resource Information from Wellness Council of America, www. welcoa.org)