Take some eating precautions during the holidays

Art Nadler

Monday, Dec. 22, 1997 | 10:47 a.m.

'Tis the season to eat, drink and pile on the fat.

Taking it off isn't so easy -- which you probably know.

But you need not suffer the agony of attempting to navigate the endless party circuit with a bloated belly. Just take some precautions before stepping out the door.

"Look for foods that are low calories -- like Jello-O, fruit dishes, frozen yogurt," said Dr. John Kingman, a Las Vegas family practice physician. "You will do better with fish and poultry that's not fried. Limit your alcohol to one or two drinks."

Kingman, an advocate of healthy eating all year long, says the holidays can be especially tempting. At parties, or family dinners, he recommends taking small quantities and not going back for seconds. And he says if you're planning on attending a party, don't eat before hand.

"People should not eat when it is not meal time," Kingman said. "Then the stomach and brain get used to not getting things until it's meal time."

Kingman said it's easy to put on pounds. A high-fat meal that includes a big hamburger, large fries and milkshake or a steak with dessert and a few drinks can easily ring in at 3,500 calories.

In comparison, Kingman said it will take about seven hours of vigorous exercise to burn off 3,500 calories of fat.

"When we get older, our metabolism is slower and we don't burn calories as much," Kingman said. "People need to learn how to be assertive. The majority of time, I think people don't care."

Kingman said party enthusiasts should remember that alcohol decreases the inhibition to eat. People who drink a lot, tend to eat a lot at parties.

If heartburn occurs, Kingman recommends not laying down or going to sleep. The horizontal position will cause gastric acids to flow into the esophagus. It's best, he said, to sit upright or go for a gentle walk to move food through the digestive system.

"The more space you put between things (the main meal and desserts), the better you will tolerate foods and not get heartburn," Kingman said. "It's a bad habit to eat too much. We should train our stomach to tolerate smaller portions."

Above all, Kingman said it's important to avoid snacks in between meals this holiday season. Potato chips and flavored crackers are high in fat and calories.

"You need to take control and plan what you are going to eat beforehand and stick to your plan," Kingman said. "It's very appropriate for a person to say to the host that you have a weight problem and are watching what you eat. Most people will understand."