Have you decided what you want for Christmas? Well, if you haven't, maybe you need to listen very closely to this conversation between two close friends: Ronika is sitting on a couch reading an article. Shanee walks into the room and abruptly says, "Hi girlfriend! What are you reading?'' and sits down.

Ronika says, "I am reading this article on `Survival Tips for a Happy Holiday.'' Shanee raises her hands quickly, and places them on her lap. She sighs and says, "Well, you just put that down, we have to talk. I finally decided what I want for Christmas.'' Ronika exclaims, "You did, well tell me!'' By now Shanee has a smile on her face, and proclaims in a very loud voice, "I want to eat all I can, and not gain any weight!'' Ronika states, "Well girlfriend, then you need to read this article with me.

It gives survival tips on how to eat at family feasts, open houses, and office parties that focus on food and drink where we usually gain extra pounds over the holidays. Let's go over some points that really impress me:'' (1) You know that you'll over-eat, just like everyone else. But, remember what you eat is your choice.

(2) Establish better control over your eating by determining what triggers cause you to over-eat. The triggers are the particular foods, the situations and the emotions. Develop strategies to deal with the triggers.

(3) Determine if you are a person who has to totally avoid problem foods or whether you have to eat the food you crave. Some people find that avoiding the problem foods does not work for them. If they don't eat the food they crave, they eat other foods all day and eventually cave in and eat the food they crave anyway! So it may help to eat a small amount of the food in the first place.

(4) See what works best for you, learn to manage your eating to the best of your ability, plan for and enjoy special treats but don't go overboard.

(5) Keep your food intake as normal as possible. Don't skip meals because a festive dinner is planned for that nights. Don't go longer than five hours without food. Your body burns calories more efficiently when they are spread throughout the day; so eat at regular intervals.

(6) Minimise your hunger by eating a mid-afternoon snack. It is common to feel hungry between 4 and 6 p.m. Be prepared -- don't fall into the early evening hunger trap that can lead to chain nibbling.

(7) Choose food lower in calories, fat, and sodium. Check both the calorie and fat content of the foods you eat -- but remember that `fat free' does not mean `calorie free', so watch your portion size of fat free food.

(8) Be a helpful host -- make over your party recipes by using dips with fat free or reduced ingredients and use low fat cooking techniques.

(9) At a party, position yourself away from the food table so that you are not tempted to munch away at the food. Circulate -- talk to everyone in the room -- you can't and shouldn't eat while you're talking. Be selective -- have some of what you want, not everything, because it's there.

(10) Choose your drink sensibly. Alcohol gives you extra calories, and makes you more relaxed, so you eat more. Instead, Why not try sparkling water, diet drinks, non-alcoholic beers, wines, and grape juice.

(11) Incorporate activity into your socialising and holiday activities. Set up half an hour earlier and go for a walk, ride or just do some fast dancing. Be as active as you can as often as possible.

Shanee takes the article out of Ronika's hands and confidently says, "So with these survival tips, I can have what I want for Christmas. By putting foods in perspective, I can Keep the extra pounds OFF! I CAN have anything I want, but NOT ALL of anything I want. Shanee looks at the paper and says, "So where did you get the article?'' Ronika sternly says, "Give me that girl! You can get your own at the Department of Health, Nutrition Services, telephone 236-0224 ext. 385 or 259.

Shanee says, "Thanks girlfriend!'' and walks out of the room. Her voice echoes down the hallway, HAVE A HAPPY HOLIDAY! -- Louisa B. Showers Department of Health, Nutrition Services