YOU better watch out especially with your diet to prevent diabetes and its complications including coronary heart disease.

Nutritionists and health experts are reminding the public again to practice moderation  in their diet habits while enjoying the party.

Dr. Mike Roizen, chief wellness officer at the Cleveland Clinic, plays Santa and sets out guidelines for anyone to be aware of their health status and to know if it going bad or good.

* Cut down the fats. Attending Christmas parties and gatherings can result to overindulgence to fats and highly cholesterol foods. According to Roizen, trans fats are poison to the body. Trans fat alters metabolic processes and increases the hardening (and thus aging) of arteries. Studies show that the more trans fat a person eats, the faster the cardiovascular system ages.

Trans fats often found in cookies, crackers, chips, fast foods and fried foods. Although literally the food label states no trans fats at all, it was renamed into partially hydrogenated or even hydrogenated vegetable oils. If partially hydrogenated vegetable oil or vegetable oil blend is near the top of the ingredient list or is listed before healthy monounsaturated and polyunsaturated fats.

Saturated fat ages your arteries by causing the buildup of fatty tissue on their inner linings. Found in red meats, full-fat dairy products, palm and coconut oils, saturated fat makes it easier for the level of bad cholesterol to increase in the bloodstream.

* Fruits and vegetables. Get four servings of fruit and five servings of vegetables a day. Eating lots of different colored vegetables and fruits increases your intake of phytonutrients, plant-based nutrients and compounds that are believed to help fend off chronic illnesses ranging from cancer to arthritis and potentially help slow down aging itself.

How to incorporate vegetables to your meal? Consider adding sautéed vegetables to omelets or toss steamed vegetables into pasta. You can also add fresh fruit to cereal or fruits to green salads.

* Take multivitamins. Roizen has narrowed the listings of multivitamin and supplements to take daily. What you need are the following:

-- Multivitamins. Take it morning and night.

-- Calcium/Magnesium. You need 600 mg of calcium and 200 mg of magnesium. Calcium supports bone strength and is associated with a decreased risk of death from bone fractures. Magnesium has gastrointestinal benefits of particular importance when taking calcium, because it helps fight constipation and bloating.

-- Vitamin D3. Around 1,000 IU of vitamin D is needed to absorb calcium. D3 is even more powerfully associated with decreased risk of memory loss, heart and vascular disease, skin aging, impotence and cancer rates.

-- DHA. DHA aids absorption of other fat-soluble vitamins and is associated with decreased vascular events such as heart attacks, stroke, impotence and skin wrinkling. It also supports memory and vision.

-- Probiotics. Taking probiotics aids in gastrointestinal health and is also associated with a decreased infection and inflammation rate.

* Take whole grains instead. Whole grains are loaded with fiber, which is important for preventing arterial aging and reducing the risk of cancer. Whole grains also help keep blood sugar levels steady, help you feel full and lose weight, and keep your digestive system regular.

Breads and pastas made from white flour and when eaten, easily converts into sugar in your bloodstream raising your blood sugar level and can cause diabetes overtime. One-hundred percent whole grains take longer to convert to sugar and also stay in the intestines longer, which means you stay fuller longer.