We asked 30 people to take their usual servings of holiday-party fare. Here's the munchies math.

A Wedge of CheeseAverage Portion TakenFolks took a reasonable 1.2 ounces—prudent, because there's quite a bit of sat fat in soft, creamy cheese. A 1-ounce serving (about the size of 4 dice) contains 100 calories, 5g sat fat, and 180mg sodium.

A Handful of CandyAverage Portion Taken29 M&M's (0.8 ounces), with 129 calories and 3.7 g sat fat—that's about half of a checkout-lane bag.

A Stack of CrackersAverage Portion TakenPartyers took 4.5 crackers on average. That's a bit light, given that there are only 80 calories, 0.5g sat fat, and 140mg sodium in a 5-cracker stack. These were the lowest-calorie foods on the table.

A Spoonful of DipAverage Portion TakenAbout 2 tablespoons of dip, which contain 134 calories, 4.7g sat fat, and 200mg sodium. There's no recommended serving size for gooey, bubbly, cheesy dip, but heavy dips—oh, so irresistible if you stand by the dipping station—can quickly add up to a meal's worth of sat fat. Advice: Dip once and find the crudité station.

Slices of CharcuterieAverage Portion Taken1.1 ounces, about even with a 1-ounce serving (about 2 to 3 medium slices), with 80 calories, 2g sat fat, and 400mg sodium. Advice: It may be delicious, but this is sodium country. Find the thinnest slices, and savor each one.

A Handful of NutsAverage Portion TakenAbout 0.8 ounce. A 1-ounce serving of nuts (imagine a shot glass full) contains 170 calories, 2g sat fat, and 80mg sodium. Calorie-wise, nuts add up, so pour yourself a shot glass, munch thoughtfully, and move on.