on food and drink. So everyone is tempted to eat more than they should.

Typically, an adult gains 5-7 pounds over the Christmas season, and then spends the following year trying to get it off! It is important for you to recognise that over eating does occur and use this fact in a positive manner to help manage your eating and your weight. What you must remember is "you can have anything you want, but you cannot have all of anything you want.'' Thin people overeat but they accept the fact without punishing themselves.

They eat, enjoy what they eat and then it is over. They resume normal eating and exercise patterns.

Overweight people tend to be locked into a "diet mentality.'' They try to eat as little as possible and feel deprived if they don't have a goody, guilty if they do and punish themselves either way. When they do overeat it often turns into stuffing, gorging or bingeing which goes on for the whole season. So don't punish yourself this Christmas! Whether you like to throw or attend parties, you too, can party hearty and control your weight. Forward planning and moderating of all things are the key; don't deprive yourself completely, but be selective with food and drink.

Exercise is the only thing you cannot get too much of! Here are some tips for you to follow: 1: Plan low fat meals and snacks around your party events to minimise fat and calorie overload.

2: Do not skip meals because a festive dinner is coming up or you will end up eating more than you would have otherwise. Besides which, your body is better able to utilise calories when they are spread throughout the day.

3: Never go to a party hungry. Early evening is the peak bingeing time when you are likely to "chain nibble'' at cocktail parties, so eat something before you go.

4: Arrive late so you will have less time to eat.

5: Do not stand or sit near the food -- looking at food may stimulate your appetite.

6: Circulate -- set a goal to talk to everyone in the room -- you cannot eat while you are talking.

7: To limit the amount of food you can handle, use a napkin instead of a plate for hors d'oeuvres.

8: Be selective -- have some of what you really want -- not everything just because it is there.

9: Choose foods that are low in fat, calories and sugar. Take only small portions.

10: Stall the over zealous hostess by saying you will have some later or just say you are stuffed.

11: Incorporate activity into your socialising and holiday events. Get up half an hour earlier and go for a walk, ride or just do some fast dancing.

Incorporate as much activity into your day as you can.

12: Beware of alcohol; it gives you extra calories, makes you more relaxed so you eat and snack more. Have one drink and switch to club or diet soda. A wine spritzer (wine and club soda) is a good choice.

13: You may tend to feel hungry the day after a party; however, it may be thirst that you feel if you drank too much or had too many salty foods.

14: If you have a party, offer an elegant, reasonably caloried evening with limited choices -- (the more choices there are the more food you will eat) so your guests aren't over stuffed, but just pleasantly satisfied.

15: Adapt your favourite party dishes so they are lower in fat, calories and salt. Call Nutrition Services for some low fat recipes -- including cassava pie.

16: Give your guests a "doggie bag'' to get the leftovers out of the house! Enjoy the spirit of Christmas -- acquire an eye and stomach for sensible but enjoyable eating and get plenty of exercise. Betsy Baillie Nutritionist.