Planning for year end diet

Hi, once again merry Christmas. Today is boxing day and soon year 2011 is coming. I think is time for me to post more suggestions to everyone on "Plan a well year end diet". It's a request from one of my friend. She has Christmas dinner, company year end dinner as well as several gatherings too. This has directly cause a person eat more and uncontrollably. How do we actually plan our main course? Here are few of my suggestion.

Favourite choice	Healthy choice
High fat meals àDeep fried foods,(French fries, fried fish/chicken or BBQ), hamburgers.	Grilled, baked or steam.
Non veges food -> Low fiber intake.	Take some fiber foods (salad with veges and fruits, coleslaw) as appetizer before go for main course to fill up you stomach.
High sodium and sugar foods (gravy or sauces)àthousand Island sauce, black pepper sauce, mushroom sauces, chilli, tomato sauces	Less sauces or gravy intake. Go for natural flavor enhancer (lemon or black pepper).
High cholesterol foods intake (seafoodà oyster, mussels, lobster, prawn)	Control portion size intake (limit to medium size with 3 or 4 pieces only).
Steamboat (Frozen foods(fishball, meatball, nugget, sausage)à high in saturated fat).	Go for fresh fish or meat rather than processed foods. Take some vegetables or soy products.
Buffet (overconsumption)	Eat adequate portion size.

今天是圣诞节，很快2011年即将到来。我们到底怎么来规划我们的主菜呢？以下是我的建议。

最喜爱的选择	健康的选择
高脂肪食物à 油炸食品（薯条，油炸鱼或鸡），汉堡包。	烧烤，烘焙 或蒸。
低纤维的摄入。	另加高纤维食物（蔬菜和水果，沙拉）作为开胃菜。
高盐和糖（肉汁或酱汁à千岛酱，黑胡椒酱，蘑菇酱，辣椒，番茄酱）。	减少酱或肉汁摄入量。 使用天然增添口味的食物（柠檬，黑胡椒粉）。
高胆固醇食物的摄入量（海鲜à牡蛎，贻贝，龙虾，虾只）。	控制份量的摄入（限3或4只）。
火锅（冷冻食品à鱼丸，肉丸，鸡肉块，香肠（含饱和脂肪）。	食用新鲜的鱼或肉类，而不是加工食品。 加入一些蔬菜或豆制品。
自助餐（过量摄取份量）。	吃足够份量，不可过量。