AUBURN - According to Christine Gutelius, people should “remember the joys of eating” on Christmas Day.

Gutelius, a nutrition educator with the Cornell Cooperative Extension of Cayuga County, says that unhealthy eating habits are learned on the other 364 days of the year, not on Dec. 25.

“I hope people realize that holiday meals are special, and they should treat them that way,” she said. By using common sense and a bit of restraint, she continued, everyone can fully enjoy themselves when they sit down for their Christmas meals.

The most sensible ways to accomplish that enjoyment were the topics of “Holiday Eating,” a program presented Monday at Auburn Memorial Hospital by the Diabetes Support Group of Cayuga County.

The hour-long presentation, held in the hospital's third-floor conference room, featured a talk by Gutelius about healthy holiday eating habits for diabetics, and for the community in general.

“A lot of times, people use the excuse of overeating at the ‘main' holiday meal to just overeat all through the holiday season,” she told the group.

“If we can use some self-control, and keep from eating too much at other times, then there's no reason we can't eat as much as we want. ... But only on Christmas Day.”

Using common sense is perhaps the most important factor in eating right at holiday meals, Gutelius explained.

“Before you go through a buffet line, look it over and decide what you want,” she said. “And since it's a special day, go ahead and pick the 'special' foods first.

“Though this may be tough, try as hard as you can to just make one trip through the (buffet) line,” she added.

Many people make the mistake, she continued, of filling up before the meal properly starts.

“Appetizers are almost always really high in calories and carbohydrates. ... There's a simple solution: Don't stand near the hors d'oeuvres tray,” she joked.

In addition, Gutelius warned the group to be mindful of “liquid calories” in beverages like egg nog, soda and fruit juice.

“People think that fruit juice is entirely healthy because it (contains) fruit. But what they may not realize is that fruit juice really concentrates the carbohydrates, so it's especially filling,” she said.

During the meal, Gutelius said, portion size is key.

“A lot of people are taught to eat everything on their plate,” she said. “So it makes sense that the less food you have (on your plate), the less you'll eat.”

Since holiday meals are special, Gutelius said that people often prepare special foods that are high in calories, then expect other guests to eat large servings. “Most people won't be offended if you eat a smaller portion of a ‘special' dish, or offer to take some home with you,” she explained.

After the meal, Gutelius said, many people are presented with perhaps the biggest challenge.

“Even though you might want to pass out in front of the TV,” she said, “going for a walk will help burn off some of those extra calories.”