JACKSON — “I’m not going to make Big Mamma mad at me!” a patient told me as we were discussing a strategy in regards to her lab results, which indicated that she was borderline diabetic. I told her that she would not need medication at this point, but we would retest her in three months to make a determination based on her results then. I was explaining that she needed to make good lifestyle choices, including a better diet and increased exercise, when she made the statement in reference to her “Big Mamma.”

She said that the holidays were coming, and she had to attend many family dinners, many of which her grandmother, Big Mamma, was hosting. The patient also had to attend many office parties for herself and husband, functions for her children and functions for her church, with food being the main attraction. When I asked her why she felt her grandmother would get mad at her for trying to eat healthier, she said that you don’t tell this proud lady, who puts a great deal of her love into her pie and sweet potatoes, “no” to seconds of her famous southern foods.

Many recent research studies show that despite our worst fears, the average American puts on only one pound during the holiday season. This may not sound like much, but we must keep in mind that weight loss during this time of year is less likely. For patients like the one in this story who need to loose weight immediately, the holidays are the least opportune time. I told my patient that I understood, but asked her to allow me to provide her with some strategies that I have use at holiday parties and family gatherings that have been very helpful. Here they are.

Don’t go the holiday gathering starving. When we are hungry, we don’t make the healthiest selections.

Choose foods such as vegetables and fruit for the bulk of your calories. This will help fill you up and avoid consuming large amounts of unhealthy selections, including desserts and other high-calorie foods.

Limit alcoholic beverages. You’re eating more, and you might be the driver responsible for getting your family home safely. As a driver, you are also responsible to make the roads safer for others and their families. I usually get a little vodka on the rocks, pour most of it out and replace the drink with water.

Take advantage of the fact that you may have holiday time off from your job, and increase your exercise schedule.

Take advantage of your available childcare (visiting houseguests or relatives), and take your spouse on a date for a walk or to the gym.

The holiday is a difficult time to remember healthy choices, but we can do it with the right mindset. Most importantly, we must remember the reason for the season. I ask my patients to demonstrate thanks for our earthly bodies by attempting to make them healthier. I lastly advise, “When Big Mama offers you another piece of sweet potato pie, tell her that Dr. Quinn says, ‘No, thank you!”