Dieting can feel almost impossible to maintain unless you say "no!" to every party, lunch meeting; and even your colleagues at the office.

So, how can you deal with these food temptations, and still stay on track? Here are some suggestions:

#1 At the birthday party

If you're at a birthday party, it's completely fine to satisfy your cravings by having a small amount of cake, or other treat.

If you want to be "good", try eating the cake, but leaving the frosting on your plate, as that's where the major calories come from.

You could also say a big NO to soft drinks, and instead fill your cup with coffee, black tea, or herbal teas. 

#2 In your own home

Perhaps you're having a Christmas party, barbecue — all that fatty meat, creamy salads, and dressings don't help in keeping your waistline trim.

The most obvious tip is to fill your plate with lots of fresh raw vegetables, such as tomatoes, cucumbers, peppers, lettuce, etc. Then add a small amount of meat, and other sides, and skip the bread completely. 

#3 At the fast food restaurant

I'm not a fan of fast food at all, but sometimes you have very little choice, particularly when travelling, for example. So, what can you do to stay healthy?

Thankfully, many fast food places, such as McDonalds and Taco Bell, are now serving lower calorie meals, so you'll have some options. Just check out the nutritional information provided at the restaurant, or online, to work out what your best option is.

You can also get prepared beforehand, with a few healthy snacks to keep you going. Foods like nuts, seeds, apples, and bananas travel pretty well, making them excellent choices.

If you are meeting friends for coffee, you can go for a simple cup of tea, or filter coffee... the conversation will be just as good, without the monsterous calorific drink!

Here are a few more quick tips:

• Eat well in the hours before you go out for dinner — starving yourself usually backfires, as you're so hungry later in the evening that you overeat.
• Don't make food the focus of meeting up with your friends and family — it's the company that matters!
• Get some support — you will probably find someone else at the gathering who is also trying to watch their weight — so, be cheerleaders for one another!

How do you deal with food temptations? Share your thoughts below...

Melanie Thomassian is a registered dietitian, who shares healthy eating ideas on her blog, and is the author of the Healthy Eating Handbook.