R.J. Ignelzi, Contributor

On your mark. Get set. Gobble: Time to let out the belt a notch and hide the bathroom scale. Eating season is in high gear.

Before you add more salsa to your sandwich or reach for another low-fat cookie, challenge your nutrition savvy with the following feasting facts and fiction.

nAmerican adults gain an average of five to eight pounds during the annual feasting season, the end of October through the beginning of January. FICTION.

In 2000, The New England Journal of Medicine published a study conducted by the National Institutes of Health which found that although people did gain weight over the holidays, it's only about 0.48 kilograms, or slightly over one pound. The problem, according to the study, is that few adults lose that extra holiday weight.

Dinner isn't a race to the finish. You'll eat less food if you eat slowly. FACT.

It takes about 20 minutes for the stomach to signal the brain that you're full. So, chew your food thoroughly, put down your fork in between bites and savour the flavour, smell and texture of your foods. By lingering over your meal, you'll let the body's natural satiation mechanism work and you'll likely eat less than if you wolf down your meal, says Katie Bogue, a registered dietitian and director of the San Diego and Imperial Counties Nutrition Network.

Just say 'no' to the fudge and caramel corn. Eating too much sugar can cause diabetes. FICTION.

Diabetes, a chronic disease in which the body does not produce or use insulin to convert sugar into energy, is caused by a combination of genetic and lifestyle factors. However, being overweight does increase your risk for developing diabetes. If you have a history of diabetes in your family, eating a healthy meal plan and engaging in regular exercise are recommended to manage your weight.

Hide the candy canes and cookies. All that sugar will have the kids bouncing off the walls. FICTION.

Contrary to what many people believe, sugar doesn't make children hyperactive. A study published in The New England Journal of Medicine gave some kids sugared foods and others foods with artificial sweeteners. Their parents and the researchers didn't know who was eating sugar and who wasn't. The kids were monitored for things like irritability and hyperactivity, and no difference was found.

Kids get hyper because there are other kids around; they're excited because it's a party.

You thawed a turkey for your holiday feast, only to have plans change at the last minute. But, it's OK. You can safely refreeze meat, poultry and other foods once they've been defrosted. FACT.

As long as food is thawed properly (in the refrigerator) so pathogens don't multiply to dangerous levels, it is an acceptable practice to refreeze it without cooking. The only thing you will lose is quality flavour due to moisture loss. However, if you refreeze foods that were left out on the counter or thawed incorrectly and have grown bacteria, you will be refreezing a dangerous food. Freezing doesn't kill bacteria, it just slows the bacterial growth.

Go ahead and have another cookie, or four or five. They're fat-free so they're not fattening. FICTION.

Low-fat or fat-free does not mean no calories. Sometimes a fat-reduced food may have more calories than the full-fat version because extra sugar, flour or starch thickeners are added to make it taste better. Check the nutrition label and compare.

Heap on the carrots. They're great for your eyesight. FACT.

Although munching on carrots won't allow you to toss your specs, the beta carotene in the vegetable may reduce the risk of cataracts and macular degeneration. Deficiencies of the nutrient can cause poor night vision. However, don't megadose on carrots. Too much beta carotene will result in carotenemia, a temporary condition that turns the skin yellow or orange.

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