Traditional holiday foods are already available in the stores. Halloween starts this eating frenzy, and it often doesn’t stop until the second day in January. During these two months of celebrating, the richer foods in which we indulge can pack on extra calories resulting in added pounds, the waistline expanding and ultimately blood glucose levels going up. All it takes is a little planning to turn those high-fat, high-calorie foods into a healthier version. Here are some simple tips to keep blood glucose levels at a respectable number.

• Modify your recipes to cut calories and avoid some of the simple carbohydrates. This is a way to still enjoy your holiday favorites without regret the next day.

1. Substitute at least half the recommended sugar with a heat resistant artificial sweetener, such as Splenda or Stevia (check the boxes for substitution amounts), or just cut the sugar: 2 tablespoons of sugar has 24 grams carbohydrate; 1 ½ tablespoons of honey has 26 grams carbohydrate.
2. Use reduced fat dairy products (cheese, cream cheese, sour cream) to save calories.
3. Make that holiday pie with a single crust instead of a double crust.
4. Skim the fat from gravies and sauces.
5. At home, portion your food intake. Eliminating an extra 50 calories here and there by simply eating smaller portions can help tremendously in preventing weight gain. For example, 8 ounces of egg nog can be 342 calories, so keep it to 4 ounces and enjoy.

• Know your recommended number of carbohydrates and calories for the day and keep a journal. A registered dietitian can calculate your individual needs or simply do not exceed 45 grams carbohydrate per each of the three meals and allow 15 – 30 at a snack or two.
• Read food labels to know the value of your food or log into a nutrition food app, like www.myfitnesspal.com; www.livestrong.com; www.choosemyplate.gov. This is an easy way to track your intake to not exceed a recommended amount of calories or carbohydrate.
• Plan ahead. If you know you are going to a holiday party or dinner, bank some (not all) calories. Eat lighter balanced meals which contain protein and carbohydrate throughout the day. An example may be cereal with walnuts and low-fat milk for breakfast and a salad with lots of veggies and meat or fish for lunch.
• Eat a 150-calorie snack before leaving for the party. This will prevent you from arriving so hungry that you head straight for the buffet table. Make sure the snack contains a protein and a carbohydrate, such as a carton of Greek yogurt, a cup of soup, an apple and a 2-inch cube of cheese or a serving of nuts.
• Try not to hang out around the buffet table. Choose your food wisely, then move away. Also hold your beverage in your dominant hand. If you are right handed and hold your beverage in that hand, it will be awkward to nibble and pick with your left hand.
• In the midst of this busy season, don’t forget to plan to exercise. A 30-minute-a-day, sustained activity can help keep blood glucose within normal levels. Even exercising in small bursts can be beneficial. Just get up and move!
• Drink alcohol in moderation. This is a good idea in general, and you eliminate lots of empty calories. One and half ounces of hard liquor can carry over 100 calories, and that doesn’t count the mixer. You very easily could consume well over 250–500 calories in beverages alone.
• Resist nibbling if you are the one preparing the holiday food. Chew peppermint gum when cooking. You’re not as apt to “taste” as much.
• Taste what you want, but don’t eat what you want. In other words, taste and savor your holiday favorites in smaller portions by eating slowly. Enjoy remembering the memories these foods conjure up.

So, as Halloween turns into Thanksgiving, then Christmas, then New Year’s, think, plan and enjoy. Wouldn’t it be nice to start the new year without extra pounds and a healthy blood sugar?

Colleen S. Bucher, RDN, LDN, is coordinator and dietitian at Vidant Wellness Center of Washington.