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Tips for healthy holiday eating by Margaret P. Spain Employee Health Services Navigating the holidays can be challenging for people with chronic diseases such as diabetes, high blood pressure, and high cholesterol. The following tips may help maintain blood glucose levels, blood pressure, and lipid levels at near normal levels.  You will feel better, have more energy, and less guilt as you enjoy the holiday gatherings. Maintain consistent meal times. Eat healthy smaller meals throughout the day. A common mistake people make is to starve themselves on the day of a party. It is very difficult to control your eating and drinking when you do this.  Don't arrive to the party hungry. Have a small healthy snack, like tomato juice, a piece of fruit or raw vegetables and drink several glasses of water before heading out. Use portion control, smaller is always better during the holidays. Use one small plate, rather than sampling finger foods. That will help you recognize what and how much you are eating. Be selective. We all know our trigger foods, so make sure you limit their intake. A couple of tablespoons of Aunt Mary's special pie may be enough to satisfy your craving or curiosity Keep alcoholic drinks to a minimum (one glass of wine or one beer for women and two for men), since these calories add up quickly.  Alcohol can sometimes cause a drop in blood sugar in people with diabetes, so monitor your blood sugar frequently. Never drink on an empty stomach. Try sparkling water or diet sodas with a twist of lime to avoid extra calories. Choose lower calorie foods. Appetizers such as fresh fruit, boiled shrimp and raw vegetables with small amounts of dip will satisfy your cravings.  Avoid the fried foods and cheese trays. Watch the fat in your holiday diet; avoid adding gravy, cream, sour cream and mayonnaise and cheese sauces. Try out the lowfat alternative recipes for dips that are available on the back of many products or on the Web.  Be active and keep moving. Circulate at the party away from the food tables.  Take a walk after the party; exercise helps us burn calories and stimulates the digestive system. The benefits will last for many hours afterwards. Don't second-guess how you are doing. Monitor your blood pressure, weigh yourself if fluid retention is a problem, or check your blood glucose if you have a glucometer. Make sure you're up-to-date with your periodic health exams. For more information call Employee Health Services (EHS) at 792-2991. The Wellness Column, a column featured in The Catalyst, is presented by the MUSC Employee Wellness Committee. The TEAM MUSC visual highlights a team approach to health and wellness. Its goal is to keep MUSC employees, staff, faculty and students informed about wellness opportunities available as well as provide the latest health and wellness tips.   Friday, Dec. 3, 2004 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to petersnd@musc.edu or catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Community Press at 849-1778.