How can I make it through cup match without piling on the pounds?

The husband's three brothers have arrived in town, spilling through the doors of the airport, one looking like a rock star, another like the man from Del Monte and one with a beautiful girl in tow. Things change. I remember when life was all about flushing each other's heads down toilets and fighting over Pringles and Pepsi Max. Now they're exploring the meaning of life, falling in love and buying each other beers.

Needless to say, the next couple of weeks promise to be chaotic and boozy. As Cup Match approaches, there'll be lots of long lunches and late night barbeques ¿ and a fair few hangovers too I'm sure. Fortunately for them, annoyingly for others, these boys don't need to worry about the calorific punch of holiday food. Their Dad Andrew on the other hand, ever in denial about his snacking habits, needs to watch out!

Like most father-in-laws, Andrew listens attentively to what I have to say and then completely ignores it. A few days after discussing easy steps for lowering cholesterol, I found Ferraro Rocher wrappers in the car, a brick of cheese in the fridge and salted pistachios in the cupboard. Cheeky. One of the hardest points to get across is that whilst treats are ok in moderation, that all depends on what your take on moderation is. It's all very well to say, "but it's a holiday", but if the holiday lasts four days and has been preceded by years of dietary naughtiness, then something has to give.

So see below for this week's question and a few tips on how to get through the holiday without paying a hefty price for all the fun:

Question of the week: How can I make it through Cup Match without piling on the pounds? ¿ DAWN T., PAGET

There really are only five golden rules here ¿- it's simple!

1. Choose your drinks wisely

Preferably, don't drink alcohol! Alcohol racks up calories and sugar intake rapidly. However, over the holiday this may not be realistic. If you do drink, go for options without sugary mixers. Remember that excess sugar in the bloodstream can be stored in the body as fat, so Bacardi Breezers and Twisted Teas are out. Unfortunately ginger beer is also rammed full of sugar, so as with most other sodas, it's not a healthy option as a mixer. Instead, stick to wine, champagne or spirits mixed with club soda.

Even if you don't drink alcohol, remember that juices, punch and sodas are extremely high in sugar. One small individual bottle of soda contains approximately 21 teaspoons of sugar, so cooling off with a Sunkist is a bad idea. Of course, you can always drink diet sodas but I'm not a fan of artificial sweeteners. Try diluting 6oz 100% fruit juice with sparkling water instead.

2. Keep high-fat food portions small

If Cup Match isn't Cup Match for you without some Mac n'Cheese and Fried Fish, then whatever you do, keep your portions small! A portion will be whatever you could easily cup in one hand, no amazing balancing acts please. Only have one portion at each meal, the rest of your plate needs to be piled high with salad and veges ¿- and not covered in mayo.

3. Eat your vegies

Whilst I'm on this point, bear in mind that half of your plate should be salad or non-starchy green vegetables. One quarter should be protein (chicken, fish etc) and one quarter should be carbohydrate (potatoes OR rice OR pumpkin, not all three!)

4. Pick healthy snacks

Chips and dips are one of the biggest pitfalls of holiday eating. Potato and corn chips are high in fat and salt, a lethal combo especially if you team them with a cheesy dip. As a compromise, ditch the cheese or sour cream for salsa or hummus. Even better, replace the chips with sticks of cucumber, pepper, celery and carrot.

5. Stop when you're full!

Cup Match is a little like Christmas, if the food is there, we'll just keep on eating it. It's amazing how many excuses there are, especially if you feel it would be a shame to waste leftovers, or if you feel rude refusing what's offered to you. However, it's absolutely crucial you stop eating when you are full. And eat slowly, allowing your body time to recognize when it has had enough.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns is a fully qualified Clinical Nutritionist. She can be contacted at 291 4725 or clinicalnutrition@gmail.com. Course details: www.nutrifitbermuda.bm.