When the average American sits down to a Thanksgiving spread, they typically consume 3,000 calories and a whopping 229 grams of fat ... and that's just dinner. Cooking Light magazine offers some tips on how to avoid overeating this holiday season.

1. Eat regularly. Avoid eating smaller-than-normal portions for breakfast and lunch when you are expecting a large dinner. Feeling ravenous at dinner might prompt you to eat more than normal.

2. Practice portion control. Research shows that people eat 44 percent more calories when dining in a group, so make a conscious effort to take smaller servings, and balance your plate with fruits, veggies and protein.

3. Sample now; enjoy again later. If you want to sample something, go ahead. The key word is "sample." If you really like a particular dish, ask the host or hostess for the recipe. There's no need to overindulge if you know you can enjoy it again later.

4. Eat mindfully. Take a second to look at every bite before you eat it. This psychological connection will help you keep a mental checklist of how much you're consuming.

5. Give in to your cravings. Satisfying cravings without going overboard is the key to successful weight management. Rather than berate your lack of willpower, indulge yourself once in a while (but keep tip No. 2 in mind).

6. Take a walk with friends and family. Sneak in a little extra physical activity every day to burn off additional calories and benefit from the stress-reducing effects of exercise. — Cooking Light magazine.

RESEARCH

New research has found evidence that a daily dose of walnuts — equal to two servings a day in humans — reduces the growth of breast cancer tumors in mice. The study, funded by the American Institute for Cancer Research and the California Walnut Commission, is the first to investigate the effect of walnut consumption on cancer. The study is in a recent issue of the journal Nutrition and Cancer.

In the study conducted at Marshall University School of Medicine, researchers looked at the ability of walnuts to slow the growth of breast tumors using an amount comparable to what humans might eat. A group of 22 mice with human breast cancer tumors was divided into two groups. One group was fed ground walnuts daily in the amount equivalent to two ounces (28 walnut halves) for humans. The comparison group consumed a diet supplemented with corn oil, along with amounts of vitamins, minerals and fiber that were similar to the amounts occurring in the walnut diet. After 35 days, the breast cancer tumors of the walnut-fed mice were only about half the size of the tumors in the mice that were not fed walnuts. The mice in the study were eating enough walnuts to account for 18 percent of total daily calories (an amount equivalent to 370 calories in a 2,000-calorie human diet).

The study is the first to investigate the effects of whole walnuts on cancer. Researchers said that walnuts have at least three components that could account for their cancer-slowing effect. They are high in omega-3 fatty acids, which have been shown to slow cancer growth. They also include antioxidants and components called phytosterols, both of which have shown cancer-slowing effects in other studies. In addition to walnuts, other good sources of omega-3 fatty acids are fish, canola and flaxseed oils.

Q&A

Are the edible salad bowls used in taco salads a nutrition plus or minus?

A: Usually made out of corn tortillas, these bowls are typically whole-grain products and therefore supply dietary fiber (about 2 grams) and vitamins. However, their high fat content — 16 to 22 grams of fat per bowl — means they are more similar to corn chips than a corn tortilla. While most are trans-fat free these days and very little of the fat is usually saturated fat, that much fat is nevertheless a concentrated source of calories. Typical restaurant-size tortilla bowls contain from 280 to 370 calories, nearly as many calories as the salad that goes inside. In addition, one tortilla salad bowl has as much carbohydrate as two or three pieces of bread. You're better off ordering your salad without the edible bowl and adding beans to your salad to increase the fiber content. If you simply love tortilla bowls, limit yourself to tearing off a few bites only. — American Institute for Cancer Research.

RECIPE

This kicked-up Fruity-Nutty Oatmeal, from Prevention magazine, adds walnuts, which offer a "good monounsaturated fat" to your diet.

Fruity-Nutty Oatmeal

1 cup water

2 1/2 cups fat-free milk, divided

1 1/4 cups old-fashioned rolled oats

Pinch of salt (optional)

1 large pear, cored and cut into 1/4-inch pieces

1/2 cup dried, sweetened cranberries

1/4 cup dark or golden raisins

1/2 cup chopped walnuts

2 teaspoons brown sugar

1. Bring water and 1 1/2 cups of the milk to a boil in large, heavy saucepan over high heat. Stir in oats and salt (if using). Reduce heat to medium-low and simmer 3 minutes, stirring often, until oats start to soften.

2. Stir in pear. Cover and simmer about 3 minutes more, or until it is tender but still a bit crisp. Stir in cranberries and raisins. Remove from heat, cover, and let stand 1 minute to soften.

3. Divide evenly among 4 warm bowls. Sprinkle each with 2 tablespoons of the walnuts and 1/2 teaspoon of the sugar. Top each bowl with 1/4 cup of the remaining milk. Serves 4.

Note: 1 1/12 cups chopped Granny Smith apple can be substituted for chopped pear.

Per serving: 353 calories, 11 g protein, 57 g carbohydrate, 6 g fiber, 12 g fat, 1.5 g fat, 3 mg cholesterol, 70 mg sodium.

Charlyn Fargo is a registered dietitian in Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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