Special occasions

Birthdays are a time of celebration with cake and other treats in store for the lucky recipient. However someone else's birthday does not mean that you have to abandon your plan. If going to a party, have something to eat before you go so that you are not starving hungry and stand away from a buffet table so that you are not tempted to keep picking while chatting. Enjoy a slice of birthday cake, but stay away from bowls of crisps and peanuts as starting on these can quickly blow all your efforts. If eating out, choose options that come without a creamy sauce or dressing. Check out the eating out section for advice on specific meals.

Surveys show that many people gain weight over the festive season but all is not lost. With a little thought and planning you can still have fun and keep on track with your healthy balanced diet. Before you set off for your festive party eat a healthy snack to reduce the chance you'll overeat when you get there. Choose from the buffet carefully and don't stock pile your plate with treats you may not need. Talk more and eat less. Have fun and dance with your friends after dinner to help burn up a few extra calories.

Weddings vary in format and formality and so there are no set rules here. If sitting for a formal meal, choice is usually limited and you are likely to have to eat what you are given. If you do have the option to fill up on extra vegetables then take the chance to do so and then refuse dessert. If its buffet style then try to only visit the buffet table once and stand far enough away that you cannot nibble while chatting. At any wedding watching your alcohol intake and ensuring you include plenty of water or low calorie soft drinks will also help to control the damage. And don't forget that lots of dancing will help to burn off any extras.

If you love to cook then carry on and invite your friends over for a festive dinner party. As the host, you can control the menu, the portion size and the how the food is cooked and served. Watch how much you drink and vow to get active the day after and talking of activity, as the hostess you will be doing plenty of running around. Don't stress if you are asked out to a dinner party - accept, be prepared to leave food on your plate and enjoy the occasion as one day of not-so-optimal eating is not a problem at all.

Visits to the theatre are usually not too damaging to your Personal Plan as generally there is only the challenge or pre- and interval drinks to contend with. Options could be to offer to drive if you can, choose to have sparkling or still water, or a white wine spritzer instead of a large glass of wine.

A trip to the cinema offers a wide array of temptations - so the simplest thing is to decide what you are going to have before you arrive and then ask someone else to buy it for you to keep yourself away from the counter and temptation. Try to eat a normal meal before you go and then just stick to a diet drink, coffee or bottle of water.

Once a year your anniversary comes around and it's a time to spend a romantic evening together. If you are heading out for a special meal our best advice would be to eat carefully all day and then enjoy the choices on offer. If cooking something special at home the options are wider for making this a healthy, but more exotic than usual meal. Check out our recipe section for inspiration as to what you could cook for your romantic meal.

Pub meals come in all sorts of shapes and sizes and most now offer a wide array of choices - far removed from the ubiquitous pie and chips offering of the past. Offering to drive will automatically keep your alcohol intake down. Most pubs will be happy to switch chips for new potatoes or rice, and give the choice of vegetables or salad. Try to choose a main course option that does not come cooked in a creamy sauce or topped with cheese, or opt for one of the salad or ploughman's choices on offer. Desserts can be tricky so either skip or choose one based on fruit, such as a fresh fruit salad or caramelised oranges and avoid the old fashioned sticky toffee type puddings or cheesecakes.