Family Nutrition Healthy Eating During the Holidays Here are some healthy holiday eating tips to help parents and kids enjoy food and drinks at those family parties without packing on pounds. « Previous Next » Sandra Gordon • November 11, 2016 Add Comment Tweet Holiday parties may boost the spirit, but they can really give your waistline a pounding. Tammy Baker, a registered dietitian in Scottsdale, Arizona, says it’s hard to survive a cocktail party without scarfing down 1,500 calories. The trick is knowing what’s in each bite and budgeting accordingly. Here’s the system: Take one small plate (about six inches across) and fill it up once with any four of the hors d’oeuvres from the list below. (It helps if you spend the first half of the party talking with friends, before you head for the buffet.) No matter what you pick, you’ll come in at around 400 calories. Have a glass of champagne or some red wine (avoid the high-calorie egg nog) and you’re still under 500 calories. Cheers! Crudites Serving size 4 carrot sticks, 6 green and red pepper slices, 3 cherry tomatoes, 4 broccoli florets Calories/fat 70 calories 1 gram of fat What you get They’ve got antioxidants plus filling fiber. Start here and return if you’re still hungry. Tortilla chips and salsa Serving size 6 chips with 2 Tbsp. salsa Calories/fat 145 calories 7 grams of fat What you get Salsa is a sneaky way to get a bit of the five to nine servings of fruits and vegetables you should eat daily. Potato chips Serving size 8 chips with 2 Tbsp. dip Calories/fat 120 calories 10 grams of fat What you get Not the best option, but it’s OK if you keep the portion small. Turkey Serving size 2 slices Calories/fat 80 calories 2 grams of fat What you get Turkey is a lean protein, and a good way to fill up with minimal calories. Hummus and pita Serving size 2 Tbsp. hummus with one-half pita bread pocket Calories/fat 125 calories 3 1/2 grams of fat What you get You’ll get your own halo for choosing this fiber-and protein-rich combo. Cheese and crackers Serving size 1 oz. cheese with eight baked wheat crackers, such as Wheat Thins Calories/fat 170 calories 8 grams of fat What you get These two offer calcium and fiber (1 gram of fiber and 20 percent of your daily calcium). Guacamole Serving size 2 Tbsp. Calories/fat 50 calories 4 grams of fat What you get Yes, this avocado dip contains fat, but it’s monounsaturated – the type that’s good for you. Shrimp cocktail Serving size 4 boiled shrimp, 2 Tbsp. cocktail sauce Calories/fat 65 calories 1 gram of fat What you get Shrimp is a low-cal, low-fat source of protein, and the spicy sauce adds a flavorful zip. This post was originally published in 2011 and has been updated for 2016.