Welcome  to  Public  Health  moment from  the  University  of  Minnesota. It's  the  holiday  season, a  time  for  family,  friends,  and  food. Sometimes  too  much  food. But  Melanie  Jab,  a  registered dietician  at  the  University  of  Minnesota, says  that  by  cutting  down  on  portion  sizes, we  can  enjoy  all  of our  favorite  holiday  foods  while  maintaining  our  weight. A  two  a  cup  of  nuts  is  406  calories. That's  like  a  big  handful. If  you  were  to  cut  that  in  half, maybe  have  a  golf  ball  size, a  handful  of  mixed  nuts, you'd  save  203  calories. The  same  goes  for  the  main  dish, wine  and  pumpkin  pie. Cut  the  portion  size  in  half and  you  cut  your  calorie  intake  in  half. Jab  has  more  advice. I  would  recommend  that  people  avoid the  free  for  all  eating  eating auto  bowls  and  platters  where  you can't  keep  track  of  what  you're  eating. Instead,  use  a  small  plate  or napkin  and  walk  away  from  the  table, gaining  even  a  couple  pounds  Over the  holidays,  it's  hard  to  take  off. And  that  can  add  up  over  the  years  as  we  age  to  2030, 40  extra  pounds  that  when  you're  50  or  six  years  old, might  be  harder  to  take  off. The  over  arching  message, food  shouldn't  be  the  centerpiece  of  the  holiday  season. Instead,  focus  on  family  and  friends with  another  public  health  moment.  I'm  John  Finnegan.