Healthy
Party Foods
Diet-Friendly Tips for Party
Fare
-- By Leanne Beattie, Health
& Fitness Writer
Everyone loves a party. There’s
something about getting together with your friends that
really helps you shed the stress of always trying to balance
work and family. But with so many people trying to live
healthier these days, finding tasty, diet-friendly food
and beverages can be a challenge.
Deciding what you’ll serve
your guests can be confusing. And with more variety comes
more temptation—scientists have proven that we eat more
at a buffet. So it’s up to you to find healthy recipes for
your guests that won't add to their waistlines.
If you are cooking for the
party, here are some tips for healthier food choices:
Reduce the fat in creamy dressings or dips by using low-fat
or fat-free yogurt instead of sour cream or mayonnaise.
Offer hummus as a low-fat spread for crackers and vegetables.
Use non-stick cookware so you
can cook with a minimum amount of oil or use a lowcalorie
vegetable spray. Use flavored vinegars or lemon juice to
enhance the flavor of a salad without adding fat. Or fill
a spray bottle with oil and vinegar so your guests can lightly
mist their salads with the just enough flavor.
Use low-fat milk and cheese
in recipes instead of full-fat varieties. Choose baked over
fried every time. Whether you’re preparing a meat dish or
your famous nachos, baked foods are always the better choice.
Instead bowls full of pretzels or potato chips, offer your
guests a selection fresh fruits and vegetables. Break out
of the carrot sticks and celery routine with an Asian-style
vegetable platter of baby corn, snow peas and fresh bean
sprouts drizzled in a low-fat sesame dressing. For another
interesting variation, try a southwestern theme of fresh
salsa, black beans and corn served in half a red pepper.
Nuts are a heart-healthy snack
choice. Roasted almonds are a great source of magnesium
and vitamin E, while pecans and other nuts are rich in monounsaturated
fat. Look for raw, unsalted or lightly salted varieties
of your favorite nuts. If time allows, roast your own with
your favorite seasonings.
Don’t bury good foods under
fat and sugar. Sweet potatoes are naturally sweet and don’t
need extra sugar. Bake them, slice and sprinkle with cinnamon
instead. Serve gravies and other sauces on the side so guests
can choose how much they would like. When you’re making
gravy, skim off the fat with a gravy-separating cup or let
the drippings cool in the refrigerator first and remove
the hardened fat before making the gravy.
Offer alcohol-free drinks.
Spritzers made with sparkling water and cranberry (or other
fresh juices) and virgin Caesars don’t contain empty alcohol
calories. Look for 100% juice (not juice mixes), and they'll
count towards your guests’ daily fruit and vegetable quota.
Learn more about alcohol ideas that won't break the calorie
bank.
Need dessert ideas? Forgo the
high-fat cheesecake and pastries and serve Angel food cake
instead. Top it with fresh berries, sorbet or exotic fruits
such as mango, papaya and kiwi.
If you’re a guest at an upcoming party, here are a few tips
to help you make healthier choices: Don’t arrive hungry.
Hunger can make it difficult to make good food choices—everything
looks delicious when you’re starving. Have some soup, a
handful of almonds or an apple and some water to take the
edge off your hunger before coming to the party. Take a
walk around and see what food is available—before you pick
up a plate. Take note of the healthy selections.
Fill your 3/4 of your plate with fruits and vegetables.
Then choose a few other items to round out your meal. Limit
yourself to one trip to the serving table. If you're still
hungry, go for the healthy produce options.
Cut down on portion sizes to
allow yourself a bite or two of your favorites. Use a smaller
plate and serve your food with a teaspoon instead of a large
serving spoon. Reduce your alcohol consumption. Drinking
alcohol lowers your inhibitions, making you more likely
to make poor food choices. Enjoy a drink, but alternate
with a glass of mineral water or a diet soda.
Watch out for appetizers. A handful of cheese and crackers
can set you back hundreds of calories while a single chicken
wing contains about 200 calories but hardly puts a dent
in your hunger. Select one or two pieces of cheese to savor
and save your calories for a full piece of baked chicken
instead.
If you want to have an appetizer,
select something nutrient-rich, like bruschetta with fresh
tomatoes or shrimp in cocktail sauce. Enjoy desserts in
small portions. It’s the first three or four bites that
taste the best, so take a small portion of your favorite
and savor each bite.
Parties are opportunities to
be social, so have fun! Don’t let the food distract you
from talking with friends and family. And even if the tables
are laden with your favorites, with a little forethought
and preparation, you can make healthy food choices that
won’t derail your good eating habits.
