You don’t need to give up all your favorite foods this holiday season if you can practice some portion control. As I’ve discussed in previous entries on this blog, by downsizing your portions you’ll be able to enjoy your holiday favorites.

Try the following tips to prevent portion chaos and overindulgence this holiday season:

• Fill at least half of your plate with vegetables. This will leave less room for the higher-calorie items and will add bulk to your meal, helping you fill up more quickly.
  
  
• Use familiar items to gauge your portion sizes. A deck of cards, for example, is about the same size as a 3-ounce piece of meat. A tennis ball is about the same size as a sensible serving of mashed potatoes.
  
  
• Reduce the amount of gravies and sauces on your plate. These are normally a source of calories and fat in your meal.
  
  
• If you have a choice, select a smaller plate or a taller or thinner glass than the others on the buffet table. This will give you the illusion of a fuller plate or an equivalent beverage.
  
  
• Start with a small serving; you can always have more later if you are still hungry.
  
  
• Pace yourself through the meal. Eat slowly and participate in the conversation to give yourself a chance to enjoy the meal and feel full.
  
  
• Pay attention to your body’s cues. If you feel full, it is time to stop.