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It’s easy to be swept away during the holidays, but too many feasts and parties can put a strain on the waistline. By eating 200 extra calories a day, like a piece of pecan pie or a large glass of eggnog, it can pack on two or three extra pounds in a month. That may not sound like much, but every pound counts.

You don’t need to deprive yourself of everything you like, just practice moderation. Before taking seconds, wait a couple of minutes. It takes your stomach 20 minutes to tell your brain when you have had enough to eat. Learn to savor each bite.

Try to not just “hang” around the food table at the party. Put a little distance between you and the food. If you bring a dish to share with the crowd, don’t forget about something lower in calories, like a relish plate.

When selecting a beverage to drink, try drinking a diet soda or seltzer between to help cut back the calories. Don’t go to the party hungry, try eating a little snack before going; it’s just too hard to put the brakes on once you start eating.

Pick and choose foods wisely. Why load up on foods that you don’t really care for? If you chose a caloric dense food, pick out a smaller piece, not the largest one on the plate. Go heavy on the fresh vegetables and lighter on the chocolate candies or fat-laden dips.

So, enjoy the holidays, but remember to practice a little moderation—something you won’t regret when January comes around.

Happy Holidays,

Karen Bunnell, RD, LMNT


Angel Food Delight


  • 1 (16 ounce) box 1-step angel food cake mix
  • 1 (16 ounce or 20 ounce) can fruit, packed in juice, such as peaches or pineapple
  • Low-fat whipped topping
  • Fruit for garnish (optional)


  1. Wash hands with soap and water.
  2. Preheat oven according to directions on cake mix.
  3. If using a 16 ounce can of fruit, add 1/2 cup water to fruit.
  4. In a large bowl, mash the fruit if sliced or whole. A potato masher or pastry blender works well.
  5. Add angel food cake mix to fruit. Stir just until blended. Do not over mix.
  6. Bake and cool according to directions on package.
  7. Serve with whipped topping and fresh fruit, if desired.

Nutrition Information per Serving: (1/12 of recipe)

  • Calories 160
  • Total Fat 0 g
  • Saturated Fat 0 g
  • Cholesterol 0 mg
  • Sodium 330 mg
  • Total Carbohydrate 35 g
  • Dietary Fiber 0 g
  • Sugars 27 g
  • Protein 3 g
  • Vitamin A 2%
  • Vitamin C 2%
  • Calcium 4%
  • Iron 2%

Source: University of Nebraska-Lincoln Extension at