Eat this, not that: Tips to navigate the holiday buffet table and not gain weight

Christmas is in the air, which basically means food is on the table. With office parties, neighborhood get-togethers, holiday dinners and school celebrations, the next chance to add to your waistline is only a party buffet away.

People have long claimed that the average person gains five to seven pounds during the holidays — from mid-November to mid-January. But the last official research, published in the March 2000 New England Journal of Medicine, found that the number was more like one.

One pound from mid-November to mid-January.

Don't reach for that fruitcake and eggnog, yet, Mrs. Claus. The problem is that pound tends to stay with you, accumulating year after year. The more holiday seasons you celebrate, the more pounds you collect.

According to some area dieticians, the key is portion control and wise choices — which, of course, is what they recommend year-round.

"I realize that moderation is in the eye of the beholder," said HealthPoint dietitian Raina Childers, "but most people know how to get in the ballpark on this."

Everything in moderation, and yes, Virginia, even the dessert table.

"I would not splurge on mashed potatoes if those will be seen again soon. But I would choose my grandmother's chocolate pecan pie that only exists at the Christmas dinner table," Childers said.

Janet Anders, a dietitian at Fitness Plus, tells clients to think about the one holiday food that, if skipped, would make them feel like they missed the holiday season.

"Allow yourself to have that food that you crave, so you can enjoy it and move on," she said.

But before you move on to the next plate, consult this guide of common holiday foods and which may be the better choice.

Turkey vs Ham

In general, turkey breast or the white meat without the skin is the best. One serving (3 ounces) weighs in at only 120 calories.

Sweet potato casserole vs mashed white potatoes

If faced with a dish of sweet potato casserole with toasted marshmallows slowly melting on top, run. The casserole, made with marshmallows and margarine, contains 270 calories. Mashed potatoes, even made with whole milk and margarine, only run 220 calories in a 1/2 cup serving. Anders said using skim milk and no margarine will cut that in half.

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Baked beans vs Green bean casserole

Baked Beans are better. They're more "nutrient-dense" Childers said. The cream soup and the onions in the green bean casserole add extra calories, but nothing in the nutrition column. The baked beans, even with a few additions, still provide protein and fiber. If you still want green beans on the table, make steamed fresh green beans with balsamic vinegar.

Pumpkin pie vs fruit or pecan pies

While the crusts of both desserts can pack 15 to 17 grams of fat, the holiday favorite takes the cake, so to say. Pumpkin pie provides 98 percent of the recommended dietary allowances for vitamin A and can have up to four grams of fiber per serving. If you're making the pie, save calories and cholesterol by using evaporated skim milk and egg whites instead of regular evaporated mild and eggs.

Other tips

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Childers also recommended going for long grain rice instead of stuffing or dressing and filling up on fresh vegetables and fat-free dressing as opposed to the sausage and cheese trays.

And when it comes to gravy, whether brown or white, "Use gravy in moderation, period," Anders said. She added that you could save up to 56 grams of fat per cup by freezing the juices in a shallow pan and removing the fat. Instead of traditional gravy or store-bought gravy, Childers recommended gravy prepared with fat-free chicken broth and flour.

Keep in mind that preparation can add or reduce calories for all dishes listed.