The Christmas season is not long gone, but it's already time to feast again. Follow these guidelines and enjoy yourself in a sensible manner. After all, what's Chinese New Year without a few pineapple tarts?

1: Watch your portion sizes
Madam Koay Saw Lan, head of dietetics and nutrition services at Singapore General Hospital, said: 'Rather than eat one large slice of cake, select bite-size pieces of several offerings. You can try different foods without overeating.'

2: Make sure the food on offer is not excessive
Ms Ng Kok Mun, manager of the department of nutrition and dietetics at Tan Tock Seng Hospital, suggested that amounts be lessened. Therefore, do not over-order or prepare too much food.

3: Eat with friends and family
When you eat with company, said Madam Koay, you tend to have better manners, which will keep overeating in check.

4: Shop smart
When hitting the streets to shop or run errands, keeping a supply of healthy bites on hand means you will not be tempted to buy unhealthy snacks.

5: Avoid fatty foods
Rich desserts and fatty meat make the digestive system toil harder, said Dr Rupert See, senior physician at Raffles Medical.

So, enjoy your meat - but make sure you take off the skin before eating it.

6: Drink diluted portions of alcohol
Mixing half a glass of wine with sparkling water or with diet cola will help cut your calorie and alcohol intake in half, said Madam Koay.

7: Prepare food with less salt, fat or sugar
For example, prepare dips with fat-free sour cream or non-fat yogurt instead of a creamy dressing.

8: Don't drink only alcoholic drinks
Dr Vincent Lai, consultant at the department of gastroenterology and hepatology, University Medicine Cluster, National University Hospital, said that alternating a non-alcoholic drink with an alcoholic drink may limit the overall alcohol consumption.

9: Use a smaller plate
This way, you do not pile on too much food. Also eat slowly, said Ms Ng.

10: Do not overeat every day of the season
Dr Stanley Liew, specialist in endocrinology at Raffles Hospital, said: 'One or two days of overindulging may be okay, but a month of festive feeding will certainly lead to weight gain.'

Eat simple meals and cut out the rich snacks when you are alone at home.

11: Cut down on caffeinated drinks
This will prevent heartburn symptoms. 'Cola and coffee can increase the reflux of stomach acid into the oesophagus,' said DrSee.

12: Avoid going to bed with a full stomach
Stay up for a few hours to give yourself time to digest your food.

13: Eat regular meals throughout the day
Starving all day in anticipation of a party or meal will affect blood sugar and lead to the temptation to binge.

14: All is still not lost if you have overeaten
You can get rid of the excess calories by exercising and making sure that your next few meals are lighter, said Dr Liew.

15: Eat a light, healthy snack just before a party
Turning up hungry will lead to excessive eating.

The information here is adapted from an article first published in Mind Your Body, The Straits Times, on December 18, 2008.

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