Q. I dread the holidays because I always gain weight. How can I maintain my weight and still enjoy the holidays?

A. Think about this… eating one cookie a day during the holiday season can increase your weight by one pound. That one cookie seems so unimportant, but it is all the little things that you splurge on that may affect your health.

Take a deep breath and slow down. That is, eat more slowly. Savor your food; enjoy the flavors and seasonal offerings. Eating slowly gives your stomach a chance to feel full.

Drink plenty of water. This will give you a full feeling and help to slow down your eating. If you are drinking “adult” beverages, drink a glass or two of water first and between those beverages.

Remember: if you overindulge during the holidays, let it go. Make your next snack healthy and remember what your dietitian has taught you about food choices.

Little changes have a big impact:

- Avoid full-fat dairy

- Replace sour cream with yogurt

- Try reduced-fat cheese product

- Serve fat-free milk instead of whole milk

- Turkey

- Use a rack when cooking so the fat drips away. Do not use a fryer

- Fill-up with fiber

- Vegetables are naturally low-fat and will help you to feel fuller

- Snack on some fiber-filled snacks before you go. You’ll be less hungry

- Don’t diet

- Focus on maintaining your weight. Make healthy choices and stay active

- Don’t skip meals

- You become more tempted to eat all those high-calorie treats

- Enjoy small amounts of the foods you love

- Look at the buffet table and pick out the one thing that you really enjoy. Fill the rest of your plate with healthy vegetables, fruits, whole grain crackers, cheese and lean meats.