Just a few tips and common sense can protect from the ills of wining and dining:

• Plan: Just like you plan your clothes and meetings, plan your eating too. If you know you are to dine out, then under-eat during the day. If you’ve not been successful keeping it light during the day, eat less at the party. If not, then balance in the subsequent meals or walk that extra mile.
  
  Remember; don’t go starving to the party. Eat a light snack.
  
• Maintain a food diary: A food diary helps you to track your caloric intake and make appropriate choices accordingly.
• Eat less: Usually, celebration food is higher on calories, fat, salt and sugar. Keep tight control on portions, as it is easy to tip over on calories more so when the variety seems endless.
  
  If you must indulge in very high calorie traditional fare – limit your portions. Do not allow build-up of sweets or chocolates at home, chances are you’ll end-up eating more.
  
• Appetizers: Don’t go out to dine or reach a party ravenous. Make sure you take a light snack (salads, soups, vegetables, lentils, milk, yoghurt or nuts make good choices) before leaving your home to prevent over-indulgence of the first thing that you are served. Or else, eat most of your meal at home and choose light snacks or vegetables while you are out.
  
  In restaurants, start your meal with appetizers like clear soups or salads without rich dressings. Pass the breadbasket and order a salad/grilled vegetables.
  
• Snack smart: Go for roasted/ baked, non–fried, grilled or barbequed snacks. Choose small portions preferably. If overindulged in snacks, keep the dinner light or skip it all together.
  
• Limit alcoholic beverages: Avoid drinking more than 2 medium drinks of wine or other alcoholic beverages. Alcohol stimulates the appetite and is primarily a source of empty calories as these calories are stored preferentially as fats. Women should limit their intake to 1 medium drink. Prefer dry wine instead of sweetened wines. If you have to go through a long evening over drinks, dilute your drinks or else take water or soda intermittently. Diabetics should watch out for alcohol intake as it can lead to hypoglycaemia.
  
• Other beverages: Save yourself from sugar calories and avoid drinking sweetened beverages. Go in for sugar free substitutes, diet sodas or fruit juices diluted with soda.
  
• Salads: Include salads as a part of the main course. Ask for a wedge of lemon or some seasoned vinegar instead of very oily ones. Ask for the salad dressings ‘on the side’.
  
• Vegetables: One must look for vegetables with less gravy or without gravy as gravies are loaded with fats and calories. Try grilled, stir-fried or lightly sautéed vegetables. Avoid fried / oily dishes.
  
• If non- vegetarian, choose baked / roasted / grilled fish or poultry to mutton / beef / pork. Prefer lean cuts of meat.
  
• Desserts: Skip desserts if possible, or choose light ones in place of ones with cream or deep fried ones. If temptation overtakes you or you have a sweet tooth, share your favourite ones with your friends. Fruits make a good choice.
  
• Gift healthy: Find alternatives to traditional high calorie sweets:
• Dry fruits (figs / apricots / prunes)
• Chocolate-coated nuts
• Honey-coated nuts
• Sweets made with alternative sweeteners

Celebration and dining out can be a pleasant way to spend time with friends and family. With a little effort, eating out need not burden you with extra calories and can be a joyful experience.

Pic: Joel Terrell