Surviving Christmas health guide

Tired? Irritable? Hungover? Gippy tummy? `Tis the season to be jolly - jolly over-fed, jolly tired and jolly hung over

If the seasonal spirit you enjoy is usually mixed with tonic water, then it is not surprising if you feel delicate. But with a little judicious planning you can limit the damage and get through to the other end of the festivities without feeling like you need to go to bed for a week.

Not all traditional Christmas fare is unhealthy, so making wise choices will help you sail through the season feeling great.

Banish the bloat

Instead of watching the needle on the scales swing inexorably upwards, make a few changes to feel trim, and to avoid indigestion from overeating.

Some seasonal foods such as turkey, salmon, sprouts, dried fruit and nuts in shells (they take longer to crack so you eat less), have definite health benefits, so enjoy these and limit less healthy options like crisps, mince pies and canapes.

Beat overeating by choosing smaller portions and wait 20 minutes before deciding whether you really want seconds. More often than not you'll no longer want to top up your plate, as the sensation of fullness will have had time to work its way up to your brain.

At the buffet table, choose healthier options like olives, pickles, Twiglets (wholemeal and low-fat) and Chinese rice crackers in place of fatty sausage rolls and crisps.

Sugary foods make blood sugar levels soar and crash again, which will make you want to binge more often. Concentrate on snacks and meals that feature protein, vegetables and fruits. A snack of hummus and cucumber on a rye cracker, or bacon rolled around a dried apricot will not trigger the negative effects that dipping into a monster-sized box of chocolates will have. But if you must indulge, high cocoa content chocolates (60-70 per cent) have much less impact on blood sugar than normal brands, and are much more satisfying, which means you eat less.