Amy Hunter, wtop.com

WASHINGTON — A small group of people gathered in the back of a church on Capitol Hill shortly after 12 p.m. Monday to talk about eating — particularly, eating over the holidays.

It’s a regular meeting, every Monday at 12:10 p.m., and the people in the room know each other — they’re food addicts, and they meet weekly for Overeaters Anonymous.

“The hard part about the holidays, I think, for me, are because they remind me of a more innocent time. All those sugary foods I used to enjoy before I had all the responsibilities that come with being an adult,” says one member.

For these compulsive eaters, the holidays can pose a daunting challenge. But their struggle is one shared by most Americans who worry about moderation during the holiday trifecta of Halloween, Thanksgiving and Christmas. After grappling with their addiction, and in most cases, managing it, the folks at Overeaters Anonymous have good advice for all about staying slim.

“It’s about progress, not perfection,” says one member.

The meeting is loosely organized and members filter in throughout the lunch hour. It begins with recital of the serenity prayer, before one member reads a short story from an Overeaters Anonymous publication called “Lifeline.” On Monday, the story was about the holiday season, “human-sized” portions and letting go of the concept of a perfect holiday.

The woman who led Monday’s meeting says Halloween is the most difficult holiday for her. But over the years, she has come up with ways to cope with the candy. One method she uses for all festive occasions is to bring her own healthy dish. This way, she knows there will be at least one healthy food she can eat.

Another member, who says sugar and portion control are his two major challenges, allowed himself to eat only the Atomic FireBalls when his kids came home with sacks of candy. He likes them, he says, and he can’t eat too many of them.

It’s his first year in the program, so he’ll be handling the holidays differently this year. For Thanksgiving, he, his wife, and their two kids will go on a hike together before the meal. He’ll focus on portions, keeping them “human-sized” and allow himself one piece of the apple pie his young daughter plans to make.

“I used to look at food, and if it was a small portion, I wasn’t even interested. I only wanted to eat meals that were more like three or four portions,” he says.

Rebecca Scritchfield, a registered dietitian at Elite Nutrition in D.C., says the key to a healthy holiday is to avoid extremes.

“I often see one of the two extremes: They’re either too nervous to eat anything and are too restrictive, which can make them feel deprived and really sour their mood, or they fully embrace and just eat everything,” she says. “There is a medium.”

The key to that medium, she says, is mindfulness.

Scritchfield specializes in healthy weight and behavior management — without dieting. And more often than not, the problem with holiday eating — even for those with the best intentions — is a lack of thought before a person puts food in his mouth. You can, and should, indulge in your favorite holiday meals, she says. Just think about it first.

“Restriction leads to over-consumption. I see people employ techniques to really cut back on calories before a party is coming up, and then blow it once they get there because they’re so hungry,” she says.

Scritchfield recommends people eat light, healthy meals before a holiday party or Thanksgiving. Then, they should attention to their hunger. Once they’ve eaten enough to feel moderately full, stop eating. If they really want more of a particular dish, be mindful of the size of their second helping.

“Yes, holiday events are about the food. But they’re also about the people. Once you’re full, stop eating and enjoy the party,” she says.

At Overeaters Anonymous, many members seem to have employed these techniques. Many say they follow a food plan and think before they eat. And when they do indulge, they try to keep it to a minimum.

“I broke down and had a date with my mistress the other day, the cupcake,” said one member. “And the thing is, it wasn’t even that good. But even though I broke down, I’m grateful that I stopped at one.”

Tips to avoid the holiday binge:

• Don’t show up hungry. Eat small, healthy meals earlier in the day and a handful of nuts an hour or so before the meal.
• Scan the choices before putting food on your plate. Then, prioritize your favorites. If stuffing is your favorite dish and you’re not as fond of mashed potatoes, choose one helping of stuffing and forgo the buds.
• Make sure your plate is balanced and colorful. Fill one half with vegetables, and the other half with your less-healthy favorites.
• If it doesn’t taste that good, don’t eat it. You don’t have to finish everything.
• Bring a healthy dish. There’s nothing wrong with a veggie tray.
• If you’re the cook, make dishes as healthy as you can. Add spinach and apples to the stuffing, for example.
• No one remembers the Thanksgiving Day bread roll. Don’t eat — or make — the foods you eat every day. Indulge on the foods you can’t get other times of the year.
• If you want that second helping, stop and think about it first. Wait a few minutes to see if you still want it. If you do, that’s OK. Just be mindful of your portion.
• Remember, there will be leftovers.You don’t have to eat it all at once. You won’t be deprived if you wait.
• Enjoy the company you’re with as much as the food.
• Go for a brisk walk.

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