Take our holiday healthy eating quiz

b. False. According to a 2020 review of 23 observational studies that investigated weight changes over festive periods, including Christmas and New Year’s, the average weight gain is 1.5 lbs. Despite this slight increase, research suggests that holiday weight gain can stick around until the summer or beyond. When it comes to managing weight, pay attention to your eating habits year-round.

b. The Cosmopolitan, at 145 calories, is the lowest calorie cocktail on the list. The mulled wine has 180 calories, the craft IPA delivers 200 and the eggnog (14% milk fat) clocks in at 240. (Even lower in calories is champagne, serving up 80 calories per 4 ounces.)

d. Parmesan is the clear winner, providing 335 mg of calcium per ounce. And because it’s so dense compared to other cheeses, Parmesan also has the most protein (10 g per ounce). Cheddar and blue cheese have 199 and 150 mg of calcium per ounce, respectively. An ounce of Brie has 52 mg.

c. Walnuts. All nuts are nutrient-dense but only walnuts are a good source of alpha linolenic acid (ALA), an omega-3 fatty acid thought to have cardiovascular benefits including reducing inflammation, LDL cholesterol and blood pressure. An ounce of walnuts (14 halves) provides 2.5 g of ALA; daily recommended intakes for women and men are 1.1g and 1.6 g, respectively.

b. False. The calorie difference between white and dark turkey meat won’t break your holiday diet. Three ounces of roasted white meat has 125 calories compared to 147 calories for dark meat, a difference of 22 calories. Plus, ounce for ounce, dark meat has twice as much vitamin B12 and selenium and three times more iron and zinc than white meat.

a. Carrots are the winner with an impressive 6.5 mg of beta-carotene, an antioxidant thought to guard against coronary heart disease. (Experts recommend consuming 3 to 6 mg per day.) Spinach is a close second with 5.6 mg; Brussels sprouts and green beans have very little. Other holiday foods rich in beta-carotene are sweet potato and pumpkin (pie).

d. All of the above. Made from plants, all three condiments contain antioxidants which can help can reduce damage to cells and dampen inflammation in the body. Cranberry sauce is an especially good source of two well-studied antioxidants: anthocyanins and quercetin. Applesauce also contains quercetin, but less than raw apples.

b. False. If you’re baking for the holidays, avoid tasting the batter. Flour is a raw ingredient that’s meant to be cooked before it’s eaten. Grain can become contaminated by harmful bacteria while it’s growing in the field or when it’s processed into flour. Bacteria are killed only when foods made with flour are baked or cooked. If your recipe includes raw eggs, baking to a temperature of at least 160 F is needed to kill salmonella bacteria that may have grown inside unbroken eggs.

b. 3 to 4 days. Cooked holiday leftovers such as meat, potatoes, vegetables and stuffing can be refrigerated for three to four days. This short time limit helps maintain food quality and safety. If you have more leftovers than you plan to eat in four days, store them in the freezer.

a. True. Setting goals that are too lofty or challenge you to do too many things at once, increases the risk of failure. Small goals that are achievable and attainable boost self-confidence and motivation. Research also suggests you’ll be more likely to succeed if your goal is to add a healthy behaviour rather than avoid or quit one you deem unhealthy.