Nutrition Frenzy

Splurge a little with smaller groups because they allow you more time to be creative. “Offer specialty dishes like a dressy appetizer or savory starter.

Take strategic shortcuts if you have a larger group. “For example, jazz up a store-bought pound cake with a drizzle of homemade cranberry sauce,” Callahan says. “Or you can steam precut vegetables, like baby carrots, and toss them with a simple glaze of honey and chopped fresh dill for a simple side dish.”

Lighten up classic dishes. “With just a few tweaks, you can take a traditional dish that might be heavy on fat or sodium and make it more healthful,” says Cooking Light senior editor Phillip Rhodes. For example, canola oil has nearly half the saturated fat and more healthful, unsaturated fat than other oils; use it in place of traditional vegetable oil in baked goods.

At the table

Serve buffet-style. “This approach is especially useful for larger groups, as it keeps guests circulating and lets them eat at their own pace,” Tutera says.

Keep your willpower strong. In a study conducted at Pennsylvania State University in University Park, researchers found that dining in a group causes the average person to eat 44 percent more calories than he or she normally would eating alone. Mindful eating is key to maintaining your equilibrium. Make a conscious effort to balance your plate with plenty of fruits and veggies, and a healthy portion — about three to four ounces — of protein, says Barbara Rolls, Ph.D., professor of nutritional sciences at Pennsylvania State University.

But don’t stress about weight gain. Myth holds that people put on five to seven pounds during the holidays. However, the average weight gain during the six-week span from Thanksgiving to New Year’s is just under one pound, according to a yearlong study of nearly 200 people published in The New England Journal of Medicine. Even though enjoying delicious holiday dishes might not increase your waistline by as much as you’d expect, calorie consciousness is still important. Take a second to look at every bite before you eat it. This psychological connection to your food will help you keep a mental checklist of how much you’re consuming.

Be thankful. No matter how you celebrate, welcome guests and gather for a brief toast, blessing, or prayer before dining together, Tutera says.