NDSU Extension - Benson County


| Share

Cookie Calories

A Taste

For Nutrition

By Kimberly Fox, Extension Agent

Family Nutrition Program/Family and Consumer Science


Cookie Calories

As you begin your holiday cooking and baking, chances are you have had a few samples.  Oftentimes the mindset is that just a taste will not add up to much, unfortunately, this is the reason many Americans gain a substantial amount of weight over the holiday season.

Whether it be a 30 calorie broken cookie or a 200 calorie glass of egg nog, small servings do not mean low calories.  Most holiday foods and drinks are very high in calories and low in nutritional value, even in small portions.

To put this into perspective, consuming 3500 calories above your body’s needs and expenditures can lead to gaining about a pound a week.  This can lead to a total weight gain of five pounds (or more) between Thanksgiving and New Year’s Day. 

Of course we will all have our share of treats over the holiday season.  It is simply important to be mindful of what foods we are consuming and how much we are consuming, even if it is only one small portion at a time. 

Try to balance holiday treats with nutritious foods from the five My Plate food groups: fruit, vegetables, grain, protein, and dairy.  Add a fruit or vegetable tray to set out at holiday parties to offset some of the high calorie food options.

While the holiday season is a busy time of year, remember that exercise is key to having a healthy body, and maintaining your pre-holiday weight.  It is recommended that adults get 30 minutes of physical activity most days of the week, and that children get 60 minutes of physical activity each day.

Below is a recipe for a quick peach cobbler.  It is a great addition to any meal, and is packed full of fruit.  To add even more nutrients to this recipe, try replacing have of the flour with whole grain flour.  Enjoy!

Quick Peach Cobbler


  • 1 can sliced peaches, packed in juice (16 ounce)
  • 1 egg
  • 1/3 cup sugar
  • 1/2 cup flour
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 tablespoon margarine (softened)


First, preheat the oven to 375 degrees F.  Open the can of peaches. Pour the peaches and their juice into the casserole dish. Heat them on the stove-top until they bubble.  Slightly beat 1 egg.  In a mixing bowl, mix the egg, sugar, flour, baking powder, salt, and margarine.  Drop spoonfuls of this mixture on top of the hot, bubbling peaches.  Use pot holders to carefully remove the casserole dish from the stove. Put the casserole dish in the oven. Bake for about 30-40 minutes.


Makes: 4 servings.  Each serving contains 210 calories, 1 gram of fat, 250 mg of sodium, 42 carbohydrates, 2 grams of fiber, and 4 grams of protein



  • University of Nebraska, Lincoln: Tiny Tastes Can Total Big Calories
  • Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network

Website Recipes

Creative Commons License
Feel free to use and share this content, but please do so under the conditions of our Creative Commons license and our Rules for Use. Thanks.