DON’T say you haven’t been warned; this Christmas people are likely to offer you extremely tempting food and drink that may not be good for you.

Chislehurst nutritional therapist Lucy Grainge has given Vibe some top tips to survive the festive period without piling on the pounds. It’s just a shame we’ve already broken most of them.

1 The Golden Rule: Always eat protein with any sugary or starchy food

Combining protein (eggs, meat, yoghurt, cheese, poultry, fish, nuts, seeds) with carbohydrate foods (chocolate, sweets, mince pies, cakes, biscuits, pasta, rice, potatoes, bread) helps slow the absorption of sugars into the blood stream. 

This in turn reduces weight gain, makes you feel full and puts a stop to cravings.

So have a few nuts with that mince pie, or even a dollop of low-fat crème fraiche – it will stop you wanting another mince pie, then a truffle etc!

2 Have a mine pie rule

Even if you have been on a ‘diet’, you don’t need to deprive yourself over Christmas. 

Accept that you might not lose any weight but can aim to maintain it.  Allow yourself one mince pie, or chocolate truffle (or whatever) a day – and enjoy it! 

3 Be buffet smart

Have a healthy protein-based snack before you go to stop you from diving into the canapés and pastries the minute you arrive.

Weigh up the options on offer before you load your plate, then you can skip some of the baddies and still make your way round.

Choose a small plate – your brain just clocks the fullness of the plate not the size of it.

Choose fewer dishes. Our palate gets used to the taste of a food quickly so a plate with say three different dishes becomes less interesting to finish than one where there is a spoonful of every available food. 

4 Say no to the foods you don’t love

Only go for things that you really enjoy, and in moderation.  If smoked salmon roulade is your thing then leave the sausage rolls for the others.

5 Lose (some of) the booze

Spirits such as vodka and gin are less calorific (ask for single measures in a long drink with ice) than wine, with beer and liqueurs being the highest.

A vodka lime and soda or dry white wine spritzer will last longer and hydrate you better than a Malibu and coke or large glass of mulled wine.

Volunteer to be the driver to take the pressure off you having another drink – you will be supported and your partner/family/friends will thank you for it too!

Put your glass down between sips and always have a glass of water to hand to balance the alcohol. Aim for twice the volume of water to alcoholic drink.

Find out more and get help from Lucy at thefoodowl.co.uk