By: Paige Valentik MPS, RD, LDN

As promised, here’s part two of the holiday calorie watch series. This time we are talking about appetizers! Although they’re not the main event of any holiday meal (hello Thanksgiving week), appetizers are often where many people unknowingly overeat, consuming hundreds or even thousands of calories before the real meal even begins. The combination of small bites, socializing, and grazing can add up quickly, making it easy to lose track of your intake.

Let’s look at the calorie content of some common appetizers often found at holiday gatherings. When you add up multiple servings, the calories can quickly get out of control. NOTE: these are generalizations of calorie content.

1. Cheese and Crackers:
   • A 1-ounce serving of cheese (picture a cheese stick) can contain 120 calories, while 5 crackers can add another 80 calories. It’s easy to have multiple servings, which can contribute 400+ calories before the main meal.
2. Deviled Eggs:
   • A typical deviled egg contains around 70 calories. If you eat three or four, that’s 210–280 calories, which can quickly add up if you’re snacking while socializing.
3. Shrimp Cocktail:
   • Shrimp themselves are low in calories (around 10 calories per shrimp), but the cocktail sauce can be high in sugar and calories. A five-shrimp serving with sauce may contain 150 calories.
4. Pigs in a Blanket:
   • Each pig in a blanket has approximately 90 calories. Eating just three can add up to 270 calories from this snack alone. Let’s be real, who only eats three?
5. Chips and Dip:
   • A small serving of 10 tortilla chips can contain 150 calories, and with additional dip (especially creamy ones), that number can easily hit 400 calories or more.

To put it in perspective: if you had only one serving of all the common appetizers listed above (which is watching what you’re eating if you ask me), you’ve consumed 590 calories BEFORE the main meal. That’s not including any extra pigs in a blanket or deviled eggs you pop while just walking by the food table. Then add in a serving or two of alcohol and next thing you know you’ve exceeded 1,000 calories pretty easily.

How Your Plate Should Look

To keep things in check, think about how your plate should look both for appetizers and later for your main meal. The key is moderation and balance, so avoid piling your plate high with appetizers.

Appetizer Plate:

• Start with a small plate: Avoid using a large platter for appetizers. Instead, choose a smaller plate or napkin so you’re forced to control portion sizes.
• Focus on lean protein: Choose appetizers with protein (e.g., shrimp cocktail, deviled eggs) as they will help fill you up and reduce the temptation to overeat.
• Include veggies: Opt for lighter, healthier options like raw vegetables with hummus or a small portion of fruit. These will provide volume without many calories.
• Limit high-calorie foods: Foods like cheese, creamy dips, and fried snacks (e.g., pigs in a blanket, chips) can add up quickly. If you do indulge, keep portions small.

When it’s time to sit down for the main meal, ensure that your plate reflects a healthy balance:

• Half of your plate should be vegetables: Fill half of your plate with non-starchy vegetables like green beans, salad, or roasted carrots. These are nutrient-dense but low in calories, so they’ll help fill you up without pushing your calorie count over the top.
• Protein is key: Make sure at least a quarter of your plate is protein, such as turkey, ham, or a vegetarian main dish. Protein helps keep you satisfied and can curb the urge to overeat.
• Limit starchy carbs: While mashed potatoes and stuffing are traditional, they’re also high in calories. Keep your serving small, around 1/4 of your plate.
• Watch your portions: While it’s tempting to fill your plate, remember that smaller portions of everything, especially higher-calorie foods, can go a long way.

Appetizers are a fun and tasty part of holiday celebrations, but it’s easy to overindulge and consume more calories than you realize. By using a smaller plate, focusing on protein and veggies, and being mindful of portion sizes, you can enjoy these treats without derailing your healthy eating goals. Remember that moderation is key—by managing your appetizer intake, you’ll have more room to enjoy the main meal without feeling overly stuffed or guilty.