Are you starting to feel a little sluggish? Are your clothes feeling a little tight? It probably means that your having a wonderful holiday season, complete with an assortment of delicious festive goodies.

Traditional dis hes such as cassava and farine pie, macaroni cheese, minced meat tarts and gravies are high in calories and not very forgiving on the waist line.

But Cymone Hollis of Nutrition Services said the you don't have to pass-up your favourite foods this holiday season -- just exercise some moderation.

"The high calories of some traditional dishes promote quick weight gain, especially for those persons who fail to exercise the rules of moderation when eating,'' she said. "People have a habit of eating extra because of the occasion, eating more during boredom, eating between meals or eating from lack of self-control.

"Weight gain during the holiday season could range between five and ten pounds because of a lack of moderation and inactivity,'' she said. `Five to ten pounds is a lot of weight.'' The Government nutritionist urged locals to set aside some time during their busy Christmas schedule to exercise.

"Find time to exercise regularly during the holidays and throughout the year,'' advised Ms Hollis. "You can eat more calories by doing this.

"Don't overwhelm yourself with food restraints that can leave you feeling miserable, stressed or hungry after visiting relatives or friends. Focus only on two things this holiday, moderation and exercise.'' And she offered some handy tips to help locals survive the endless round of parties, functions and family gatherings.

At catered functions Eat a low-fat snack before going to a party where high-fat foods will be served. This will curve your appetite and help you eat less; Select healthy foods to fill-up on first. Look for vegetable or fruit hor d'oeuvre trays; Choose desserts made with fruit or vegetables such as fruit salad or pumpkin pie. Eating 5 to 9 servings of fruits and vegetables helps to lower blood pressure and fight against cancer; Focus your attention on conversation and not food; Avoid standing by food once you are tempted to eat more. You will likely nibble on those foods even if you are full; and Select non-alcoholic beverages or drink within moderation as alcohol can add extra empty calories. Alcohol increases your appetite and decreases your ability to maintain self-control.

At restaurants: Select menu choices that are in fat -- foods that are broiled, boiled, grilled, roasted, poached or steamed are lower in fat if they are not dressed in high fat sauces and dressings. Ask for dressings or sauces can be served at the side so that you can limit how much you will eat; Avoid foods accompanied with cream, butter, oil dressings or sauces - they are higher in fat; If at an Italian restaurant , pasta with tomato sauce is satisfying and low in fat; For your sandwiches, order turkey or lean roast beef cuts instead of fatty cuts or cheese; Menu items that use vegetables and grains are better choices; and If given too much food, ask for a doggie bag.

Visiting family and friends Eat foods offering within moderation and avoid going back for seconds; and Include activities in your visits. A couple of hours after eating go for a walk, or play a sports game.

At home Do not skip meals -- it encourages overeating and causes you to make impulsive decisions about what you will eat; If you eat three meals a day, then do not eat between meals; Experiment with low fat products like light sour cream, cream cheese and yogurt for making traditional party dips; Reduce the fat in baked products by up to 50 percent by adding fruit or apple sauce for moisture; Practice moderation at home. Use a plate that is smaller than usual, thus automatically limiting the amount of food you select; and Exercise as often as possible.

For more information or helpful hints stop by Nutrition Services at the Victoria Street Clinic.

Taste temptations: By practising moderation and exercise, you can give in to temptation and enjoy your favourite foods this holiday season.