Get ready to survive the rest of the eating season

Halloween may be behind us — and in more ways than one, for those who dipped into the trick-or-treat candy just a little too often — but the rest of the eating season has yet to come. Here are a few tips for surviving it (without broadening your base), from Mary Wilson, registered dietitian and extension nutrition specialist with the University of Nevada Cooperative Extension:

• Ask yourself: Is this something I really like? If it is, taste it. If it doesn’t live up to your expectations, don’t eat it.

• Eat a small — healthful — meal before attending a party or other event.

• Don’t forget that alcohol adds (empty) calories and can increase appetite.

• If you’re attending a potluck, bring a healthful dish.

• Realize when you’re actually full — and then don’t hesitate to turn down food.

• Don’t sit or stand near the buffet table.

• Survey the buffet before filling your plate, and then choose carefully.

• Set realistic goals, and visualize yourself succeeding.

• Be sure to exercise, no matter how hectic your schedule gets.

• Focus on enjoying family and friends, instead of food.

If you’re cooking, here are a few suggested substitutions from Wilson:

• Use low-fat or nonfat versions of butter or margarine, sour cream, mayonnaise, milk, evaporated milk, ricotta cheese or cottage cheese in place of their full-fat versions.

• Use plain nonfat yogurt for sour cream.

• When basting, use wine, fat-free broth or fruit juice instead of butter or drippings.

• Use nonstick vegetable spray instead of vegetable oil for frying.

• Use raisins or dried cranberries instead of chocolate chips.

• Use 3 tablespoons cocoa powder and 1 tablespoon oil in place of 1 ounce of baking chocolate.

• Use 2 egg whites or 1/4 cup egg substitute for 1 whole egg.

• Use 1/3 cup applesauce and 1/3 cup fat, or 1/3 cup prune puree or prune butter and 1/3 cup fat, for 2/3 cup fat.

• Use lean ground turkey or chicken for sausage or ground beef.

Contact reporter Heidi Knapp Rinella at or (702) 383-0474.

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