Combining the words holiday and healthy eating seem the perfect oxymoron to those of us who struggle to keep our sweet teeth in check and to avoid plate-piling at the appetizer buffet.

Angie Abbott, registered dietitian and nutrition communications coordinator for the Dairy & Nutrition Council, said our best bet is to fall back on some of the basics.

You know them: Don't skip breakfast or lunch; don't pass up the raw vegetable and fruit tray; maintain your exercise routine throughout December; and limit alcoholic beverage consumption of empty calories.

And on party days, Abbott suggests going a little beyond the breakfast and lunch recommendation.

"I even encourage people to have a snack so you're not famished," she said. Consider dried fruit or a glass of nonfat milk.

Advice for hosts includes putting more healthful dishes at the beginning of the line.

That way, "when they get down to the end there's not as much room on the plate," Abbott said. Pair the traditional veggie tray with a salsa and/or plain, nonfat yogurt mixed with a seasoning packet of herbs and spices.

According to Phil Lempert, who goes by the name of Supermarket Guru at his Web site, www.supermarketguru .com, the average person will consume an extra 2,000 calories at a holiday buffet.

Portions are key, so hosts should use charger plates only for background table decorations.

Abbott said potlucks could be a guest's opportunity to bring a healthier choice to the gathering. She suggest buying a fruit tray, then making a dip with an 8-ounce container of nonfat vanilla yogurt, 2 to 3 tablespoons of orange juice concentrate and a little cinnamon to taste.

When the urge for seconds hits, engage in conversation and wait at least 20 minutes, said dietitian Julie Gray. It takes that long for the stomach to signal the brain you are full.

Gray, a Marion County Cooperative Extension Service agent, says that if Christmas includes meals at two homes, try to discuss eating smaller amounts at each.

Low-carb option

Health Wise, featuring low- carbohydrate and sugar-free foods, has found Indianapolis-based products in demand since its opening the day after Thanksgiving. Shop owner Melissa Cloud says Bread of Life Bakery's products, including garlic baguettes, and Crazy Charlie's Salsa, are always on the sampling table.

The shop, 8028 S. Emerson Ave., is open from 10 a.m. to 7 p.m. Monday through Thursday, 10 a.m. to 6 p.m. Friday, 9 a.m. to 6 p.m. Saturday and noon to 5 p.m. Sunday.

Call 1-317-888-4455.

Last market of the year

If Indiana foods are on your gift list this year, a one-stop shopping possibility is the Traders Point Winter Farmers' Market. It meets for the final time in 2003 from 9 a.m. to 11 a.m. Dec. 20 in a heated barn at Traders Point Creamery, 9101 Moore Road, near Zionsville.

One of the newest additions to the winter market of approximately 10 vendors is Wilmot Milling Co. The Pierceton company, which has a water-driven gristmill, produces all organic grains and mixes.

The market meets the second and fourth Saturday of each month. For more information call David Robb at C. Montgomery's Grocery, 1-317-634-8180.

Contact Star reporter Patti Denton

at 1-317-444-6132 or via e-mail

at .

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