Year in and year out, my patients always ask what they can and can't eat during the holidays. My answer is always the same – just eat less. It can be difficult, however, to navigate the buffet table, not just because there are so many choices, but when health problems are at stake if you overindulge. Holiday eating extravaganzas may be putting your health and life at risk particularly if you have kidney disease, high blood pressure or diabetes.

Here are some eating tips to help you enjoy those holiday get-togethers and still eat healthy.

Don't eat highly processed meats like ham because they are high sodium culprits. The average three-ounce portion of ham has approximately 1,000 mg of sodium. It is recommended that healthy adults consume a maximum of about 2,400 milligrams of sodium per day, which amounts to roughly a teaspoon of salt. Those with high blood pressure or kidney disease should take even less. Read nutrition labels to compare different brands and find meats that are low in sodium.

Fresh cuts of meat naturally contain less sodium. An average three-ounce portion of these meats contains around 100 mg of sodium. Poultry can also be a good option if they aren't injected with a salt broth or brine.

Don't assume that desserts and sweets are low in sodium and salt. Often, the sweetness of desserts masks the saltiness. Desserts that contain baking soda (sodium bicarbonate) can be high in sodium as there is approximately 160 mg of sodium in 1/8th teaspoon.

Don't dismiss the calories and sugar content in drinks like fruit punch and juice, including buko juice. Remember that these calories add up even if they don't fill you up. Alcoholic drinks are also high in sugar and calories, and alcohol can affect your judgment and your ability to make other healthy and safe food choices. Stick to water instead.

Don't be afraid to prepare a dish for yourself that you can eat and enjoy while eating with the rest of your family. This way you will know it is healthy and meets your individual dietary restrictions. If someone else is cooking your Christmas lunch or dinner, ask ahead of time if they can prepare something that is in line with your dietary needs.

Portion control is key, so enjoy holiday favorites in moderation (just a few bites, leave some for the others) and don't be afraid to say "No, thank you" to seconds. Remember, you've worked hard all year to stay healthy and it would be a shame to undo all that effort with just one Noche Buena. After all, you are trying to stay healthy to celebrate with your loved ones again next Christmas, and for many other holidays after that.

While the holidays and food tend to go hand-in-hand, spending quality time with loved ones doesn't require eating. In addition to tackling dietary restrictions during the holidays, focus on catching up with those you care about because conversation is calorie, salt, fat- and sugar-free!

May you have a happy and healthy holiday season!