Getting through a big meal requires some advance thought. Don’t eat much that day, says Stanford Hospital clinical dietitian Kristine Birge. Drink water to make yourself feel full. When you arrive, drink alcohol, which will lower your inhibitions. Vegetables, whole grains, and other high-fiber, low-calorie foods take up lots of volume, so eat sparingly. Use a big plate, and fill it with large portions of a variety of foods. Focus on things easy to eat. Foods that require cutting or peeling discourage overconsumption.

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