8 ways to beat winter bulge

Even if the economy might be growing again, you don't have to. Use these tricks to help stave off the extra pounds that can accumulate around the holidays.

Substitute. Reduced-fat dairy products can replace full-fat versions in casseroles, and chicken and turkey sausage can pinch-hit for pork sausage in stuffings. Use reduced-sodium, fat-free broths in gravy, stuffing, and stews. For dessert, try sorbet or fruit with cheese and almonds instead of ice cream or buttery cookies.

Share. Take food baskets or other high-calorie presents you've received (fruitcake, anyone?) to work or other places where they can be shared. You'll seem thoughtful and you won't be stuck with all that temptation.

"Preload". Have a light snack before heading to a holiday dinner. Aim for a combination of protein and complex carbohydrates—peanut butter on an apple, whole-grain crackers with cheese, or Greek yogurt with fruit and a sprinkling of nuts. Soup is another excellent option. Its high water content helps fill you up, and the warmth is soothing on a cold day. Studies have shown that people who begin a meal with soup consume fewer calories overall at that meal.

Don't overimbibe. Drinking alcohol when there's food nearby poses a double whammy: Not only do the drinks add calories, they can also lead you to eat more by increasing your appetite, lowering your inhibitions, or both. Opt for a glass of wine or light beer (about 100 calories) instead of, say, a margarita, which can have twice as many or more calories.

Plan outings without food. If weather permits, gather a group for a holiday bike ride or a 5K walk or run. In colder climes, consider ice skating, snowshoeing, cross-country skiing, or just playing in the snow. Reward yourself with a mug of hot spiced cider.

Skip empty calories. Go light on blah munchies like chips and pretzels to save room for indulgences you'll enjoy more, like a favorite dessert. If you're really hungry, nibble a few nuts or a cube or two of cheese, which will fill you up more than carb-heavy fare.

Season strategically. Flavors such as cinnamon, cloves, ginger, and nutmeg capture the essence of the season without adding too many calories. Use them to make relatively healthful fare special. Add nutmeg and ginger to butternut squash soup, for example, or dust baked apples with cinnamon.

Step away from the buffet. At parties, don't hang out by the food table. Put what you'd like on a plate, then find another spot to nibble and chat. You'll be less tempted to get refills or eat on autopilot.