Maintaining control of holiday appetites.

• Position: Avoiding weight gain during the holidays

Massive intakes of food and alcohol are a classic American holiday tradition. Many people simply resign themselves to gaining a "spare tire" during the Thanksgiving-Christmas-New Year's season. Some even have gone so far as to adopt a cycle of fasting prior to an expected binge.

While some individuals swear by the famine-feast-famine method, it is hard on the body's metabolism, particularly during the holidays, when the food consumed often is high in fat and nutritionally unbalanced, notes Kay Stanfill, a registered dietitian at the University of Oklahoma Health Sciences Center. In fact, a long day of starvation followed by bingeing on "empty" calorie foods typically leads to an even greater weight gain. "It's a cliche, but moderation in all things is really important, and we tend to forget that at holiday times. Another key factor is that people tend to drink more, and alcohol significantly reduces willpower."

There are some simple steps to avoid putting on extra holiday pounds. For instance, "When you know you are going to a party in the evening, plan your calories around that activity. Eat a light breakfast and lunch. When you are at the party, eat slowly, sip drinks, and talk a lot. All these reduce your food intake.

"Also be aware of how much you are eating. When you visit the buffet table, take a moderate portion and go sit down. Don't stand there and 'graze.' If you are hosting, try providing guests with some low-calorie foods to...