Cal State Northridge nutrition professor Deirdre Larkin, M.S., R.D. has some tips for enjoying the culinary delights of the holidays without going overboard.

"It takes some common sense, but you can get through the holidays without too much trouble," said Larkin, who teaches in CSUN's Department of Family Environmental Sciences. "If you already have healthy eating habits, keep them up. And if you don't, now's a good time to start."

Among the things she suggested was to have a healthy snack before you head off to a holiday party so you're not so hungry when you get there and overload on calorie-rich food.

"When you are at the party, take a small plate and put small portions of food on it. And eat slowly," Larkin said. "We have a tendency to gobble when we eat. If we eat slowly, we fill up faster and are less likely to over eat."

She pointed out that it takes 20 minutes for the message to get to your brain that you have over eaten. "And by then it's too late," she said.

Larkin suggested starting your meal with vegetables.

"By the time you get to the more fattening foods, you're not as hungry, and therefore not as likely to eat as much," she said. "If you drink, have only one glass, and sort of nurse it all night long."

Larkin said one of the biggest problems people have is eating the wrong things at the wrong time, such as snacking on all that leftover Halloween candy or whatever holiday goodies are left out.

"Save the candy for dessert, and snack on fruit during the day," Larkin said, adding that this was particularly important for parents, who are trying to establish good eating habits for their children.

It's also important for parents not to force their children to clean their plates during dinner.

"They can have them take one bite of everything on their plate, but they shouldn't have to eat everything on their plates. That's one of the things that leads to obesity - children learning they are suppose to clean their plates even when they are not hungry," Larkin said. "The case is children sometimes know when they are full, and then we try to make them eat more."

As parents juggle the stress of the holidays with their already busy lives, it's almost too easy to use candy, cookies and other sweets to keep their children under control. But Larkin said to resist the urge.

"Don't use sweets as a pacifier, it sends the wrong message," Larkin said.

As we settle down to our holiday meals, Larkin said to take advantage of these rare family gatherings to catch up on what's happening with your relatives. It may help you keep some of those unwanted holiday pounds off.

"Don't talk with your mouth full, and chew slowly as you listen to your 'Aunt Judy' recount what's been happening in her life," Larkin said. "Chew then chat. Really slow down and put smaller portions on your plate to start with. Don't deprive yourself. Just be sensible about the portion sizes and listen to your body. When your body says it's full, stop eating."

California State University, Northridge has more than 30,000 full- and part-time students and offers 63 bachelor's and 51 master's degrees. Founded in 1958, it is the only four-year university in the San Fernando Valley and the third largest in the 23-campus CSU system. The Western Association of Schools and Colleges recently said CSUN "stands as a model to other public urban institutions of higher education."