This information from Health.gov as per NY Presbyterian/Cornell Hospital:”Before you head to that next family gathering or holiday party, think about your food choices and come up with a plan.
If you know the party will be a food extravaganza, cut down a bit the week before, then allow yourself those extra goodies at the party, a concept called a “calorie bank,” advised Michele Murphy, another registered dietitian at the medical center.
A few hours before the gathering, eat some healthy snacks, such as fruit, non-fat yogurt or vegetables, to prevent yourself from doing too much grazing when you get there. Better yet, offer to bring a veggie tray, fruit salad or other low-fat dish to the party that you can share.
To control how much you consume, as soon as you arrive, get a glass of water and survey your food choices. Think about what you really want to sample and make choices. If you really want to try the chocolate fountain, stay away from the chips and French onion dip.
“Don’t deny yourself the occasional treat,” Murphy said. “What people need to realize is that everybody can eat something of everything — it’s just a question of how much.”
Also, watch your alcohol intake. Not only is alcohol high in calories, it can stimulate your appetite, lower your inhibitions and reduce your willpower to avoid overindulging. Instead of alcohol, drink seltzer or mineral water. If you don’t want to avoid alcohol altogether, try a wine spritzer.
And try not to mindlessly take handfuls from the bowl of nuts or candy while engrossed in conversation. Eat slowly and appreciate each bite. Before going for seconds, keep in mind it takes 20 minutes for the stomach to signal to your brain that you’re full. If you pause a bit before getting a second helping, you may find you’re not all that hungry.