Halloween candy was just the start. There are plenty of ugly sweater parties, nights of hot chocolate by the fire, and of course, pumpkin pie to look forward to. With all the candy, cookies and pumpkin-flavored everything, it is hard not to want to indulge this time of the year. After all, it is sweater weather, not bikini season.

Along with all of the fun and festivities the holiday season brings comes the looming worry of weight gain. Most college students throw nutrition out the window this time of the year in exchange for tasty treats. I’m sure you’ve thought the same things: “It is only for a short period of time, right? Will these little splurges actually affect my weight?” Let’s cut through the myths and find out if extra weight is worth the worry.

It is a common misconception that on average an individual will gain five or more pounds during the holiday season. In a National Institutes of Health study examining weight gain during the holidays, researchers concluded that average holiday weight gain actually is much less. In reality, the average weight gain is about a pound, and cannot just be attributed to this particular time of the year. Another study that looked at college students in particular showed that their average body weight remained relatively unchanged from the months of November to January. Although overall weight did not significantly fluctuate, there was a significant increase in body fat percentage and overall fat mass. What should be noted is that a change in body fat percentage and an increase in fat mass can lead to an increased risk of future weight-related diseases, even if it doesn’t mean immediate holiday weight gain.

This is why balancing your holiday food fun is something to keep in mind as you navigate through these next couple of months. Don’t let this year’s gingerbread cookies haunt you like mini ghosts of Christmas past. Instead, focus on incorporating these tips to ensure a very merry holiday season.

Start the day with breakfast

Think skipping the most important meal of the day will save extra calories for later on? Think again. Eating breakfast will get your day off on the right foot and keep your hunger in check throughout the day. A recent study found that eating a protein rich breakfast, such as eggs or low-fat milk, led to reduced food cravings prior to dinner and improvements in hormone levels that tell the body when it is hungry and full.

Choose water

Stay hydrated with lots of water throughout the day. Cranberry juice and eggnog are filled with sugar and contribute to a lot of hidden extra calories. A glass of cranberry juice comes in around 140 calories and 30 grams of sugar, the same amount found in soft drinks, while eggnog contains a whopping 220 calories and 20 grams of sugar per glass.

Get up and move

Go for a walk and take in the beauty of the season, or find a Reindeer Run in your area to participate in.

Have a pre-party snack. Arriving famished to a party will no doubt lead to munching on appetizers by the mouthful, many of which are not the healthiest options.

Instead, grab a handful of nuts or a small apple with peanut butter before you head out the door. The mix of protein and carbohydrates in these snacks will take the edge off of your hunger, which will make it easier to make better choices at the dinner table.

Be selective

“Here for a limited time” is all too often used by food companies to entice customers on buying special holiday treats. Remember that “the limited time” is in fact, not so limited. Chances are you will get another opportunity to enjoy a particular holiday food.

So as the holiday parties start to fill up your calendar and worry about holiday weight begins to fill your thoughts, keep in mind there are small things you can do that will go a long way during this time of year. Although the chance of weight gain might be small, if any, it is good to be armed with the knowledge that will keep you in check this holiday season. There is no need to swear off all festive food, just remember balance and moderation are keys to ensuring a healthy and happy holiday season.