Festivities Need Not Be Such Weighty Affairs : ‘Tis the season for loads of rich, tempting taste treats. Here are ways to avoid having them add to waistlines.

The holidays are a time for friends and relatives to get together. A time for office festivities, church and community celebrations. Unfortunately, holiday meals and parties often mean overeating and weight gain. But that doesn’t need to happen.

Mary Clarke, extension specialist in nutrition education at Kansas State University, offers these ideas for planning your holiday events:

* Focus your events on people, not food. De-emphasize the importance of eating. This is a time for friends and family, for socializing and enjoying the pleasure of being together. Take the time for open communication and laughter. Relax and help others let go of stress.

* Keep foods low calorie. Offer low calorie, low fat foods--fruit and vegetable plates, low fat dips, fruit cups. Prepare main dishes, sauces and dressings in a lighter way. Avoid high fat, high sugar foods. Try to make changes gradually, however, not all at once.

* Limit food choices. The bountiful buffet table is a hazard to the overeater. When planning a meal, select a limited menu instead of a full buffet table. Studies show people eat more when they have a wider selection. With less choice, people eat less and are happier with themselves for not eating out of control.

* Offer smaller portions. Cut bars, cake, pie and other foods into smaller pieces. Offer moderate servings and don’t urge “seconds.” Avoid passing serving platters laden with food repeatedly up and down the tables. This encourages people to eat more, just because it’s there, or because others urge them to do so.

* Consider including activities at the party like a song fest, games, card playing and contests. Focus the entire party around active fun or sports such as skiing, sledding, skating, hiking, backpacking, dancing or basketball.

* Reduce eating time. Our appetites are stimulated by the sight of food. Avoid having food such as candy or nuts constantly at hand. Consider delaying the serving of appetizers or other refreshments. Put food away after a meal. For many social events, food is not needed. Consider omitting food and offering a soft drink, coffee or tea instead.

* If you serve alcoholic beverages, have nonalcoholic drinks, tea and coffee available, as well. Help your guests maintain moderation. Besides the many other problems it can cause, alcohol is high in calories.

* If you have an overeating problem, be cautious in cleaning up after your party. Avoid eating that first “harmless” cracker or piece of cheese that can lead so easily to an after-party binge. Ways to avoid this are to ask someone else to put the food away while you straighten the living room and stay out of the kitchen. Or, spread leftovers quickly on a cookie sheet and pop them in the freezer.