'Tis the season for great food and drinks but don't get too stuffed! Overindulging in those irresistible, sumptuous buffet spreads may result in increased blood sugar levels and weight gain. For Wei Chek, dietitian, National Healthcare Group Polyclinics, guides you on your festive feasting.

The most important thing to bear in mind this festive season is to balance one's daily energy input and energy output. So if you plan to eat more during the new year celebrations, you will need to work out more to burn away the extra calories consumed.

Here are some handy suggestions to help you avoid bingeing on your favourite festive foods:
 

Before Meal
 

Have a portion of healthy snack, e.g. fruits, sandwich or a slice of bread, before you leave home as this will help prevent you from overeating if the meal is served late.

Make a round along the buffet table and observe the menu displayed before you decide the type and amount of food to take.

Drink plenty of plain water instead of sugary soft drinks or alcoholic drinks before you start eating.
 

During Meal

Limit all-you-can-eat food items to once only; try not to go for seconds.

Place each food item in moderation on your plate; you could also use a smaller plate to prevent taking too much food.

Choose foods which are lower in fat content such as grilled, broiled or stewed items and limit the deep-fried items.

Remove poultry skin or trim off the fatty layer of meat and choose the leaner parts. such as breast meat.

Take more vegetables, salads, beans or legumes instead of meat to increase fibre-intake to make you feel full.

Reduce the use of dressings on salads or spread on breads.

Reduce the amount of sauces or gravies added onto your selected food items.
 

Ask for plain water or sugar-free beverages throughout the occasion to replace sugary drinks.
 

Chew your food slowly and do not attack your food.
 

Drink plenty of plain water during meal for a full feeling to avoid overeating.
 

Put utensils down between each bites during your meal.
 

Stop eating once you feel full and do not force yourself to finish all the leftovers on the plate.
 

Spend time with your family or friends during the occasion instead of focusing on the food.
 

After meal

Dispose your leftover food immediately when you feel full to avoid overeating.

During parties, stay away from the dining table and participate in the other activities.
 

Don't Forget Medication

Put your medicines into pill boxes and bring them along with you to all outings.
 

Balance with Exercise

Put on those sports shoes and go for a walk! Brisk walking for 30 minutes can help you burn about 100kcal!

Here an some examples of common food  situations you may encounter during this festive seasons:

Situation 1 : You are at a relative's party and there is a buffet-style menu.

Solution: Have a small portion of each food item. Avoid choosing oily food intake; add more vegetables, and a serving of fruit instead of fruit instead of sugary desserts or drinks.

 

Situation 2:  You are offered a can of soft drink and festive cookies.
 

Solution: Request a can of diet soft drink instead; alternatively, share the can of soft drink with a family member and have one or two cookies. This will reduce your calories Intake.

REMEMBER - As with just about anything in life, Moderation is the key