you'll have an enjoyable Christmas without the damaging side-effects over over-indulgence. Here's how: 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.

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.

Arrive late so you will have less time to eat.

Do not stand or sit near the food. Looking at food may stimulate your appetite.

Keep moving. Set a goal to talk to everyone in the room. You cannot eat while you are talking.

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

Be selective. Have some of what you really want -- not everything just because it's there.

Choose foods which are lower in calories, fat and salt. Take only small portions.

Stall the over-zealous hostess by saying you will have some later or just say you are too full to eat more.

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. Be as active as you can.

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 sodas. A wine spritzer (wine and club soda) is a good drink.

You may tend to feel hungry the day after a party. It's probably in your mind.

Forgive yourself for the night before and do some low calorie eating.

Acquire an eye and stomach for sensible but enjoyable eating and get plenty of exercise. Be a Scrooge with your weight this Christmas. Betsy Baillie, Government Nutritionist . ... AND EAT SENSIBLY INSTEAD! The following is a recommended menu plan to get you through the holiday season without heavy overeating.

BASIC ADULT DAILY DIET PLAN 2 servings of meat or alternate (2-3 ounces equals 1 serving) Choose from: skinless chicken, fish, lean beef, lamb, pork, eggs (limit to 3 yolks per week). Alternate: 1 cup of cooked dried peas, beans or lentils.

6 servings of starch/bread/cereal (serving 1 slice bread, 1 cup cooked starch, cereal as per box label).

Whole grain breads, cereals, rice, pasta.

5 servings fruit and vegetables (serving equals 1 cup or piece of fruit) Choose one high in vitamin C each day: orange, grapefruit, melons, cantaloupe, kiwi, strawberries, pawpaw, tomatoes, broccoli, cauliflower, cabbage or greens.

2 servings non-fat milk 1 cup skim milk, 1 cup non-fat yoghurt, 1 cup low fat cottage cheese, 1 1 oz.

reduced fat cheese (limit these to two times per week).

2 servings fat (serving is 1 tsp.) Choose from: butter, margarine, oil, mayonnaise, salad dressing (use fat free as desired).

Avoid adding fats to food.

FOR A MAN (1600 calories) ADD : 3 more servings of bread/cereal; 1 more serving of fat, 1 more serving of fruit.

EXAMPLE OF BASIC DAILY DIET PLAN MENU Breakfast 1 cup oatmeal 1 slice bread 1 tsp. margarine 1 cup orange juice 1 cup non-fat yoghurt Lunch 2 oz. sliced turkey meat 2 slices whole wheat bread 1 slice tomato 1 tsp. mayonnaise 1 apple Dinner 1 boneless chicken breast 1 cup rice 1 cup broccoli 1 cup carrots 1 cup fruit cocktail in light syrup 1 cup skim milk MENU PLANNING MADE EASY Moderation is the key to help you through the holiday season. To minimise weight gain, follow this 1300-calorie diet for women (1600-calories for men) as much as you can when not on a Christmas splurge.

Using the Basic Adult Daily Diet Plan above as your guide, make up your own daily menu pattern to suit your tastes.

BREAKFAST Cereal and/or Bread Fat Fruit or Juice Skim Milk LUNCH 2 oz. meat or altenate 2 servings bread/starch Vegetable Fat Fruit SUPPER 3 oz. meat or alternate 2 servings starch Vegetable Fruit Skim milk