It’s the Holiday Season, and for people watching their weight, it can be the season of dread.  Office parties, family gatherings, and other events, offer plates of cookies, candy, appetizers, and drinks.  Things that can tempt even the most rigorous dieter. 

3,500 calories equal one pound of fat, and when looking at the calories holiday treats contain, it’s easy to see how an extra five to ten pounds can be added to the waist line.

When the neighbors bring over a plate of cookies, keep in mind that a sugar cookie has a whopping 192 calories!  A peanut butter cookies with a chocolate kiss, 92 calories.  A gingerbread man, 151 calories.  Snickerdoodle, 145 and a chocolate chip cookie, 89 calories.  A meringue is a little less at 63 calories, a spritz contains 97 and a chocolate rum ball has 65 calories.  However, a candy cane only has 65 calories, compared to peanut brittle at 138 calories per oz. Pralines have 189 calories per ounce.  

If you find yourself at a party with dips, ranch vegetable dip has 130 calories per 2 tablespoons.  Cheesy Velveeta chili dip has 115 calories per tablespoon.  Spinach artichoke dip has 74 calories per tablespoon, while guacamole has 54.  Tzatziki, which is a yogart dip, only has 20 calories per tablespoon.

When it comes to drinks, keep in mind that a 12 ounce beer has 153 calories, a 5 ounce glass of red wine, 125 calories.  White wine has 121.  However, sherry only has 75 calories, and champagne 84.

In the mood for a mixed drink?  A martini has 124 calories, a cosmopolitan 146, a mojito, 143, and a Pina Colada a whopping 200 calories in a 4 ounce glass.  A whisky sour has 160 and a Manhattan has 164 calories.  

Being aware of the calories in the holiday foods we eat, is the first step in keeping those extra pounds away.  Other holiday tips, according Brian Wansink, author of “Slim by Design: Mindless Eating Solutions for Everyday Life” include using a smaller plate when dishing up at the holiday buffet.  The larger the plate, the more food you’ll put on it.  Also, treat evening events like they are dinner.  Don’t view a cocktail party or buffet as a prelude to a meal.  Wansink’s research shows that people who plan to have dinner later eat less at the first event, but end up eating more calories overall.  

Other suggestions by Wansink include allowing yourself permission to have fun and enjoy a little decadence.  By not allowing yourself a treat, you might give up your diet entirely and over indulge.  

Do this by sticking to a 25/75 split.  Try to keep high calorie foods at 25% and the rest of the items on your plate lower calorie foods like vegetables, and fruit.  And, as high calorie items mentioned above indicate, skip the dip.

Also, remember, that events and family gathering are more than just eating.  It’s a time to enjoy great company and have fun.  Take yourself away from the buffet table and engage with others at the party.  

Once the party’s over, plan on a work out the next day.  To burn 189 calories you will need to walk for 49 minutes or jog for 22 minutes.  Swim for 16 minutes, or cycle for 25 minutes.    By adding some strategic planning into your holiday events, you’ll be able to keep the weight off, and enjoy yourself, says Wansink.