BY SANDRA GUY

You’ve blown your diet, but beating yourself up isn’t the answer. Take a deep breath and allow yourself the experience of enjoying good food, especially if you indulged while gathering with friends and family for the first time in nearly two years.

Just tell yourself, ‘One step at a time.’ Setting up a grueling two-hour daily exercise routine or a starvation diet for the next week will only backfire — and you know better.

Get back on track: Eat smaller portions, skip desserts and stick to smart food choices.

And remember these tips:

• People often mistake thirst for hunger, so next time you feel like noshing, reach for water first. Drinking also helps you feel full. Some experts suggest sipping water just before you sit down to a meal. Continue drinking as you eat to add volume and weight to your meal.
• Set realistic goals. One or two pounds a week maximum is doable. Top weight-loss programs advocate stopping after the first ten pounds and maintaining that loss for about six months before trying to lose any more.
• Studies suggest that the average craving lasts only about 10 minutes.  So before caving into your urge, set your mental timer for the time-out. Use the time to tackle an item on your to-do list; choose one that will give you a sense of accomplishment—and get you out of the kitchen.
• Spike your meals with salsa. This spicy condiment can stand in for mayo to deliver plenty of flavor without the fat. Mix it with a bit of low-fat yogurt to make tuna salad. Spread it on a veggie burger, or serve it with chicken or fish.
• Remember that alcohol is a source of calories. A 12-ounce beer has 150 calories; a 3.5-ounce glass of wine, 85. A margarita packs a bigger caloric punch. The bottom line: If you’re trying to lose weight, stick with water.
• Avoid salt-laden dips, gravy and dressings. Bring or choose hummus instead.
• Replace white potatoes with sweet potatoes, whole grains or cauliflower mash.

Some people binge when they’re stressed. A Yale University study found that women who secreted the most cortisol (a hormone released during stress) ate the most high-fat food after stress. The combination of cortisol and insulin prompts the body to store fat in preparation for possible starvation—just what you don’t need. If stress has a stronghold on your life, try learning yoga, meditation, or simple breathing exercises.

Make health deeply meaningful. You may find incentives by incorporating your most cherished principles or religious beliefs into healthy traditions.

On Chicago’s South Side, Original Soul Vegetarian’s holiday menu – made with no refined sugars, flours or rice – includes chemical-free and additive-free cornbread, macaroni and cheese, roasted gravy, cranberry sauce, cornbread, candied yams, sweet potatoes, and pumpkin and apple pies.

African Hebrew Israelites, including the founder of Original Soul Vegetarian restaurant on Chicago’s South Side — one of the oldest African-American vegan soul-food restaurants in the country — cites Scripture as the basis for eating plant-based food instead of meat, including on holidays many people consider meat extravaganzas.

“My dad and the initial pioneers of the African Hebrew Israelites cited Genesis 1:29 — “And God said, ‘Behold, I have given you every herb-bearing seed which is upon the face of all the earth, and every tree in which is the fruit of a tree yielding seed; to you it shall be for meat,’” Arel Ben Israel, who runs the restaurant with his sister, Lori Seay, said in an earlier interview.

Remember that ham and other processed meats are packed with sodium. Pot roast and fresh turkey free of salt and brine injections are better alternatives. And certain desserts contain baking soda rich in sodium.

Frozen vegetables are picked at their freshest peak, so they’re a healthy alternative. Avoid canned vegetables because they’re loaded with sodium and preservatives.

Another solution is to swap out meat for healthier entrees, like those centered on fish or beans and whole grains.

And see if it’s possible to start or keep family hiking or sledding traditions that get you moving, or go outside and walk the dog together.

Have some family fun that’s not focused on food. Divide into teams to play games like Wii or Twister. Set up a situation so everyone can laugh and get into the spirit of the season.