'Tis the season for holiday parties, and if there's one thing you're
dreading more than awkward conversations with drunken acquaintances,
it's the array of deep-fried diet-busters awaiting you at the
refreshment table. How are you supposed to keep eating healthy and
feeling under-the-mistletoe sexy when cocktail franks are calling your
name? We asked Ani Aratounians, MS, RD, the manager of nutrition and
culinary development for Team Beachbody®, to help us navigate the good,
the bad, and the ugly among your favorite holiday appetizers.
Hummus and Veggies
What's Good: "Hummus is an exceptionally healthy
food, rich in monounsaturated fatty acids, protein, fiber, zinc, and
magnesium," says Aratounians. "Paired with fresh veggies, it becomes a
powerhouse of nutrients."
Bad: Hummus contains around 25 calories per
tablespoon—so if you don't keep an eye on how much you're scooping, you
can rack up calories quickly. In other words, less hummus and more
veggies is the ideal strategy.
Shrimp Cocktail
What's Good: "Not only is shrimp a good source of
the antioxidant/anti-inflammatory astaxanthin, as well as omega-3s, but
80% of its calories come from protein," says Aratounians.
What's Bad: Shrimp are high in cholesterol, which
may be an issue for those who are watching their numbers—but for most
people, the high omega-3 content still makes it a worthy option. Just be
careful not to douse the shrimp in high-sodium/high-sugar cocktail
sauce.
Chicken Skewers
What's Good:
"Chicken skewers made with low-fat, high-protein chicken breast can be a
healthy and filling appetizer," Aratounians says. "If the chicken
pieces are layered with superfood veggies such as peppers and zucchini,
it makes it even better."
What's Bad: If the chicken is breaded or slathered in a sugary sauce, you may wind up consuming a lot of hidden calories and carbs.
Bacon-Wrapped Scallops
What's Good: The scallops—they're an awesome
source of selenium, phosphorus, B12, zinc, iron, omega-3s, copper,
magnesium, potassium, and calcium.
What's Bad: The bacon, of course. "Wrapping
scallops in bacon can potentially triple their calories, saturated fat,
and cholesterol content," says Aratounians. Indulge in one or two if
they're your absolute favorite, but don't polish off the whole tray.
Stuffed Mushrooms
What's Good: They have potential. "Stuffed
mushrooms can make a delicious and healthy bite-sized appetizer, as long
as the stuffing is veggie-based and isn't loaded with bread crumbs,
cheese, and cream," Aratounians says.
What's Bad: What's inside is anyone's guess. While
there are plenty of healthy homemade recipes out there, most people
will opt for the carb-heavy, prepackaged variety. "Stuffed mushrooms are
labor-intensive, so they're usually store-bought," cautions
Aratounians. "This makes it harder to find healthier versions." Of
course, you can always find out who brought the mushrooms and ask for
their recipe—and then plan your noshing strategy accordingly.
Nuts
What's Good: "Raw nuts can be a nutritious appetizer that provides heart-healthy fats, fiber, vitamins, and minerals," Aratounians says.
What's Bad: Portion control is a toughie—who can stop after an
ounce of nuts? "You can quickly add hundreds of calories to your daily intake without even realizing it," warns Aratounians.
Spinach Dip
What's Good: The spinach—and that's about it.
What's Bad: The leafy greens are usually drowning
in mayo and cheese—and you're probably scooping them up with chips,
crackers, or pumpernickel. "Although this is a party favorite, a few
tablespoons of this dip can be loaded with hundreds of calories that
come mostly from saturated fats," Aratounians says.
Frozen Goodies
What's Good: They're easy. There's a reason
heat-and-eat apps like pizza rolls, cocktail franks, and mini quiches
are a party staple. After all, you don't have to be Martha Stewart to
microwave some Southwestern egg rolls.
What's Bad:
"Packaged appetizers are often highly processed and loaded with
calories, sodium, unhealthy fats, refined carbohydrates, additives, and
preservatives," says Aratounians. "This makes them one of the
unhealthiest choices with hardly any nutritional benefits."
Nachos and Cheese
What's Good: Salsa can be low in calories and a good source of antioxidants, lycopene, and potassium.
What's Bad: Everything else. "Most cheese sauces
don't even meet the requirements for being called cheese—they're loaded
with neon-orange food dyes and MSG," says Aratounians. "This appetizer
is high in calories, fat, sodium, additives, and preservatives—need I
say more?" Nope, that pretty much covers it.
Of course, even when you know the nutritional damage of your favorite
finger foods, it's hard to resist temptation when it's staring you in
the face. The easiest way to avoid overeating? "Don't go to a party
hungry!" Aratounians says. "Have a Shakeology® with water and ice, or a
handful of raw nuts, before you head out." Two more smart tips from her:
Hold a glass of wine in one hand and your phone in the other, so you
can't nibble without doing some juggling. And if you're worried there
won't be any healthy options, bring one with you—you'll salvage your
diet and help the host out. Win-win!
By Kara Wahlgren - Team Beachbody
