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Eat the right hors d'oeuvres
while at a part this year, keep in mind of what you are eating and what your goals are! Eat the right hors d'oeuvres and stay slim during the holiday season. Here are some good and bad ones.
ONION DIP
This is a great way to leave the party with some vegetables under your belt. Just don't dip more than a third of your red pepper slice, or you'll come away with onion breath and too much saturated fat and cholesterol.
Per 2 tablespoons: 50 calories, 4 grams (g) fat (72% percent of calories), 1 g protein, 2 g carbohydrates, 0 g fiber
BUFFALO CHICKEN WINGS
If the wing has a bumpy, battered coating and leaves a major oil spill on your napkin, you're holding the double-fried version of this party classic. Pick its barbecued cousin instead (the one with the slick, sticky red or brown coating). It has half the fat and calories. Take it easy on the blue-cheese sauce.
Per fried wing: 200 calories, 15 g fat (68% of calories), 10 g protein, 5 g carbohydrates, 0 g fiber
SHRIMP ON A SKEWER
You've heard about shrimp's notorious cholesterol rep? It's not entirely deserved. Though the cholesterol in foods can raise blood cholesterol, saturated fat is what really jacks up your levels. Shrimp is virtually fat-free.
Per shrimp: 10 calories, 0 g fat (45% of calories), 1.5 g protein, 0 g carbohydrates, 0 g fiber
CRAB PUFFS
Crab is fat-free; the puff, cream, and mayo are not. One blob tops out at at least 1 teaspoon of fat.
Per puff: 42 calories, 4 g fat (86% of calories), 1 g protein, 1 g carbohydrates, 0 g fiber
PIGS-IN-BLANKETS
Have one for nostalgia's sake, but stop right there. Half the fat in these little oinkers is the artery-clogging saturated type.
Per pig: 85 calories, 6 g fat (64% of calories), 2 g protein, 6 g carbohydrates, 0 g fiber
SUSHI
Sushi provides a balanced sprinkle of many nutrients rather than a heavy dose of one. You take in calcium, iron, and zinc from the fish, and you get potassium, vitamin C, and carotenoids--antioxidants such as beta-carotene--from the seaweed and avocado.
Per piece: 71 calories, 1 g fat (13% of calories), 3 g protein, 7 g carbohydrates, 0 g fiber
CHICKEN ON A SKEWER DIPPED IN ASIAN PEANUT SAUCE
The calories are up to you: Dip the skewer lightly for a low-fat hors d'oeuvre. Bonus: You'll meet 25 percent of your day's requirement for niacin. Yippee!
Per 1-ounce chicken strip: 74 calories, 3 g fat (36% of calories), 9 g protein, 2 g carbohydrates, 0 g fiber
MINI PIZZAS
If the crust is thin and dry, eat up; your bones will get a calcium charge from the flour and cheese, and the tomato sauce contains prostate-cancer-
fighting lycopene. But the pastry-dough versions--with a thicker, greasy crust--jack up the fat so high that you should pass on seconds.
Per thin-crust pizza: 54 calories, 2 g fat (33% of calories), 2 g protein, 7 g carbohydrates, 0 g fiber
SMOKED SALMON CANAPES WITH CAVIAR
Salmon and caviar are rich in omega-3 fatty acids, which are linked to a decreased risk of heart disease and depression. Four canapes provide about 1 g of omega-3s. (Experts recommend 4 g per week.) Dodge the salmon mousse; its heavy cream obliterates any good from the salmon.
Per canape: 33 calories, 1.4 g fat (38% of calories), 3 g protein, 3 g carbohydrates, 0 g fiber
SPRING ROLLS
Don't be fooled by the bits of bean sprouts inside; spring rolls aren't that healthful. Each roll has 1 1/2 teaspoons of fat. You're better off looking for the almost fat-free summer rolls--unfried, slightly transparent rice-paper wrappers stuffed with sprouts, noodles, and shrimp.
Per fried spring roll: 104 calories, 8 g fat (69% of calories), 3 g protein, 6 g carbohydrates, 0 g fiber
CREAMED SPINACH IN PUFF PASTRY
Stop at three. You won't overdose on saturated fat, and you'll meet 17 percent of your daily quota for folate. Folate helps reduce homocysteine, a substance linked to heart disease.
Per puff: 60 calories, 4 g fat (60% of calories), 2 g protein, 5 g carbohydrates, 0 g fiber
SPINACH TRIANGLES
Add a few of these spinach wedges to your napkin; they're high in lutein and zeaxanthin, antioxidants that protect against macular degeneration.
Per triangle: 57 calories, 4 g fat (63% of calories), 1 g protein, 5 g carbohydrates, 1 g fiber
SCALLOPS WRAPPED IN BACON
If the bacon just fits around the scallop, you're fine; it'll take two to reach even a teaspoon of fat.
Per scallop in one layer of bacon: 39 calories, 2 g fat (46% of calories), 4 g protein, 0 g carbohydrates, 0 g fiber
STUFFED GRAPE LEAVES
Rice and raisins are good sources of carbohydrates--the fuel you'll need to stay on your feet all evening. And that coating is olive oil, which contains heart-protecting monounsaturated fat and vitamin E.
Per stuffed leaf: 64 calories, 4 g fat (56% of calories), 1 g protein, 5 g carbohydrates, 1 g fiber
MINI HAM-AND-CHEESE QUICHE
Why not just take a hypodermic full of lard and inject it directly? This 2-inch bite contains nearly 4 teaspoons of fat, mostly saturated.
Per quiche: 226 calories, 18 g fat (72% of calories), 6 g protein, 10 g carbohydrates, 0 g fiber
****TAIL MEATBALLS
It's no mystery why they're so good: They're made with fatty cuts of beef, veal, or pork, seasoned with grated onions and spices. Eat one and move on.
Per meatball: 85 calories, 6 g fat (64% of calories), 6 g protein, 1 g carbohydrates, 0 g fiber
ONION DIP
This is a great way to leave the party with some vegetables under your belt. Just don't dip more than a third of your red pepper slice, or you'll come away with onion breath and too much saturated fat and cholesterol.
Per 2 tablespoons: 50 calories, 4 grams (g) fat (72% percent of calories), 1 g protein, 2 g carbohydrates, 0 g fiber
BUFFALO CHICKEN WINGS
If the wing has a bumpy, battered coating and leaves a major oil spill on your napkin, you're holding the double-fried version of this party classic. Pick its barbecued cousin instead (the one with the slick, sticky red or brown coating). It has half the fat and calories. Take it easy on the blue-cheese sauce.
Per fried wing: 200 calories, 15 g fat (68% of calories), 10 g protein, 5 g carbohydrates, 0 g fiber
SHRIMP ON A SKEWER
You've heard about shrimp's notorious cholesterol rep? It's not entirely deserved. Though the cholesterol in foods can raise blood cholesterol, saturated fat is what really jacks up your levels. Shrimp is virtually fat-free.
Per shrimp: 10 calories, 0 g fat (45% of calories), 1.5 g protein, 0 g carbohydrates, 0 g fiber
CRAB PUFFS
Crab is fat-free; the puff, cream, and mayo are not. One blob tops out at at least 1 teaspoon of fat.
Per puff: 42 calories, 4 g fat (86% of calories), 1 g protein, 1 g carbohydrates, 0 g fiber
PIGS-IN-BLANKETS
Have one for nostalgia's sake, but stop right there. Half the fat in these little oinkers is the artery-clogging saturated type.
Per pig: 85 calories, 6 g fat (64% of calories), 2 g protein, 6 g carbohydrates, 0 g fiber
SUSHI
Sushi provides a balanced sprinkle of many nutrients rather than a heavy dose of one. You take in calcium, iron, and zinc from the fish, and you get potassium, vitamin C, and carotenoids--antioxidants such as beta-carotene--from the seaweed and avocado.
Per piece: 71 calories, 1 g fat (13% of calories), 3 g protein, 7 g carbohydrates, 0 g fiber
CHICKEN ON A SKEWER DIPPED IN ASIAN PEANUT SAUCE
The calories are up to you: Dip the skewer lightly for a low-fat hors d'oeuvre. Bonus: You'll meet 25 percent of your day's requirement for niacin. Yippee!
Per 1-ounce chicken strip: 74 calories, 3 g fat (36% of calories), 9 g protein, 2 g carbohydrates, 0 g fiber
MINI PIZZAS
If the crust is thin and dry, eat up; your bones will get a calcium charge from the flour and cheese, and the tomato sauce contains prostate-cancer-
fighting lycopene. But the pastry-dough versions--with a thicker, greasy crust--jack up the fat so high that you should pass on seconds.
Per thin-crust pizza: 54 calories, 2 g fat (33% of calories), 2 g protein, 7 g carbohydrates, 0 g fiber
SMOKED SALMON CANAPES WITH CAVIAR
Salmon and caviar are rich in omega-3 fatty acids, which are linked to a decreased risk of heart disease and depression. Four canapes provide about 1 g of omega-3s. (Experts recommend 4 g per week.) Dodge the salmon mousse; its heavy cream obliterates any good from the salmon.
Per canape: 33 calories, 1.4 g fat (38% of calories), 3 g protein, 3 g carbohydrates, 0 g fiber
SPRING ROLLS
Don't be fooled by the bits of bean sprouts inside; spring rolls aren't that healthful. Each roll has 1 1/2 teaspoons of fat. You're better off looking for the almost fat-free summer rolls--unfried, slightly transparent rice-paper wrappers stuffed with sprouts, noodles, and shrimp.
Per fried spring roll: 104 calories, 8 g fat (69% of calories), 3 g protein, 6 g carbohydrates, 0 g fiber
CREAMED SPINACH IN PUFF PASTRY
Stop at three. You won't overdose on saturated fat, and you'll meet 17 percent of your daily quota for folate. Folate helps reduce homocysteine, a substance linked to heart disease.
Per puff: 60 calories, 4 g fat (60% of calories), 2 g protein, 5 g carbohydrates, 0 g fiber
SPINACH TRIANGLES
Add a few of these spinach wedges to your napkin; they're high in lutein and zeaxanthin, antioxidants that protect against macular degeneration.
Per triangle: 57 calories, 4 g fat (63% of calories), 1 g protein, 5 g carbohydrates, 1 g fiber
SCALLOPS WRAPPED IN BACON
If the bacon just fits around the scallop, you're fine; it'll take two to reach even a teaspoon of fat.
Per scallop in one layer of bacon: 39 calories, 2 g fat (46% of calories), 4 g protein, 0 g carbohydrates, 0 g fiber
STUFFED GRAPE LEAVES
Rice and raisins are good sources of carbohydrates--the fuel you'll need to stay on your feet all evening. And that coating is olive oil, which contains heart-protecting monounsaturated fat and vitamin E.
Per stuffed leaf: 64 calories, 4 g fat (56% of calories), 1 g protein, 5 g carbohydrates, 1 g fiber
MINI HAM-AND-CHEESE QUICHE
Why not just take a hypodermic full of lard and inject it directly? This 2-inch bite contains nearly 4 teaspoons of fat, mostly saturated.
Per quiche: 226 calories, 18 g fat (72% of calories), 6 g protein, 10 g carbohydrates, 0 g fiber
****TAIL MEATBALLS
It's no mystery why they're so good: They're made with fatty cuts of beef, veal, or pork, seasoned with grated onions and spices. Eat one and move on.
Per meatball: 85 calories, 6 g fat (64% of calories), 6 g protein, 1 g carbohydrates, 0 g fiber
