The festive chorus of 'eat, drink and be merry' is sadly all too commonly replaced by eat, drink and be thoroughly miserable. At Christmas and New Year, GPs' surgeries are packed with people who have learned the hard way that massive changes in eating and drinking habits lead to heartburn, sickness, diarrhoea or constipation, abdominal pain, bloating and general wretchedness for many.

So is it possible to have a good time over the festive season and get away with it? Happily, the answer is yes, and a few simple precautions will help. Most problems are due to a large increase in protein, fat and sugar intakes, not forgetting the alcohol of course. Here are a few tips.

At parties, try not to drink on an empty stomach. Alternate alcoholic with non-alcoholic drinks. You don't have to look like a party pooper, who is to know you're drinking a mixer by itself?

When the nibbles come out, head for the crudités and go steady on the dips. Try gherkins and olives, and don't head straight for the pastry. Sausage rolls and vol-au vents are fine in small quantities, but why not go for smoked salmon or nuts?

Heavy puddings can be the straw that breaks the camel's back. Go for a small portion, and look for a fruity pud to fill up on.

Portion control is the key whether eating out or at home. A little of what you fancy does you good, but there are no prizes for eating a family sized pork pie for supper. You will pay the price later on.

Try and plan balanced meals when eating at home over Christmas. Don't serve too much meat and dairy produce in the same meal. Christmas dinner is more digestible if it consists of 4-6oz of turkey and a selection of lightly cooked vegetables.

Use reduced fat dairy products, rather than sticking to those old favourites, double cream and clotted cream (I will probably be drummed out of Cornwall for saying that!). Fromage frais, natural yoghurts and Greek-style yoghurts all have a lower fat content than cream, and can be bought in low-fat and virtually fat-free versions. Half-fat crème fraiche is a reasonable compromise if you want a slightly higher fat content. You can cook with all of these and make lighter, fresher 'creamy' sauces.

Go for fruity puddings, rather than masses of sugary, fatty desserts. Grilled fruit kebabs and poached pears taste great with some yoghurt and toasted, flaked almonds. You won't feel deprived - honestly!

Make an exotic fresh fruit salad. It might just tempt you away from a second helping of a rich dessert. Better still, go half and half on the first portion.

If you're having a cheese board, include some low fat varieties, choose low fat biscuits such as Matzos and melba toast, and put out plenty of celery, grapes and apple. That way, you'll probably eat less cheese.

Have a bowl of satsumas or grapes next to the sweetie tin. It will at least make you choose.

Try to wait an hour after meals before attacking the Christmas 'goodies'. It takes that long to register how full you are from the meal.

Stop eating when you feel full. It's something we tend to do during the rest of the year, but somehow lose the ability to do over Christmas.

Savour your food, enjoy the company and have a lovely time.