Party Hearty And Healthy For Holidays

Dietician Keri Glassman On Wise Choices For Snacks, Drinks

(CBS)  Holiday parties can be a lot of fun, but they can be a disaster for your waistline if you consume too much of the wrong party snacks and drinks.

But on The Early Show Monday, registered dietitian Keri Glassman suggested which appetizers and finger foods to nibble on, and which ones to avoid. She also looked at drinks.

In general, Glassman pointed out, it might be wise to avoid dips altogether -- they're too easy to overeat, particularly when you're at a party.

"BEST OF THE WORST"

2 MINI QUICHES
Calories: 115
Fat: 8
2 SPINACH & CHEESE FILLED PHYLLO DOUGH POCKETS
Calories: 326
Fat: 17
Many people go for the phyllo dough triangles -- they're filled with spinach, after all, how bad can they be?! But phyllo dough contains a lot of butter, and the appetizer itself has more cheese and butter than the quiches.

GUACAMOLE & CHIPS
Calories: 137
Fat: 9
HUMMUS & PITA
Calories: 176
Fat: 5
Even though the guacamole has more fat, Glassman recommends it over the hummus. Guacamole is full of heart-healthy monounsaturated fat, so that's something to consider when evaluating your food options. Hummus has more calories than guacamole; turns out it's the oil in the hummus that pushes it over the top.

1 SLICE SALAMI & 1 SLICE PARMESAN
Calories: 178
Fat: 13
2 PIGS IN A BLANKET
Calories: 312
Fat: 24
Sorry to say, pigs in a blanket have zero redeeming qualities when it comes to health or diet. Both options here are processed meats, but the pigs are a lot higher in fat AND sodium. Some good news: parmesan is naturally a lower-fat cheese. That, combined with the fact that it is loaded with calcium, actually makes it a good party snack.

FILET MIGNON ON GARLIC TOAST W/ DOLLOP OF HORSERADISH SAUCE
Calories: 80
Fat: 4
1 BABY LAMB CHOP
Calories: 422
Fat: 32
Surprising, right? The filet is significantly leaner than the lamb chop. Although the filet on toast packs a relatively high number of calories into a small quantity, the protein will help satisfy you and keep you from overeating later.

EGGNOG (WITH RUM)
Calories: 475
Fat: 21
IRISH CREAM COFFEE W/ WHIPPIED CREAM
Calories: 508
Fat: 21
Both of these are terrible choices. The calories are almost the same, and the fat is identical. Luckily, these tend to be seasonal drinks. The Irish Coffee becomes the worse choice, because it has a few more calories, thanks to all the sugar in the Bailey's Irish Cream liqueur. But it has no cholesterol, while the eggnog has a whopping 783 mg -- something to keep in mind if you're watching your cholesterol levels.

RED WINE
Calories: 74
Fat: 0
LIGHT BEER
Calories: 99
Fat: 0
Red wine is the winner here -- it has fewer calories and contains antioxidants. Plus, people tend to drink beer faster than wine, and that first pint is typically followed by one or two more. It's easier to carry a glass of wine around a party and sip it for a longer period of time.

FIND THESE FOODS!
When you're at a cocktail party, there are several appetizers that are always healthy choices. They include:
Olives (in small portions)
Crudite
Steamed (or grilled) shrimp (with or without cocktail sauce)
Sushi vegetable rolls
Rice paper-wrapped veggie spring rolls

And, if you want an alcoholic drink, opt for vodka with seltzer and lime.

[mswolfestock]

SUGGESTION: When you''re doing your own cooking and entertaining, use low-fat and fat-free products and ingredients. I use fat-free coffee creamer, cream cheese, sour cream, yogurt,and cottage cheese. I''ve never had anybody tell me that there was a difference between the high-fat and low-fat versions of these ingredients, especially when they are used in cooked dishes like lasagna or casseroles. I made a baked New York-style cheesecake using fat-free cream cheese and fat-free sour cream, and it was to die for. Use reduced-fat cream of mushroom soup in your green bean casserole; reduced-fat salad dressings will also save you a bunch of calories. Sliced turkey breast is a better choice than ham or cold cuts for sandwiches, and use reduced-fat mayo and Miracle Whip. Reduced fat Velveeta is great for quesedillas, dips, and mac ''n'' cheeze. When you use reduced-fat products and eliminate fats when it''s possible, you''ll also avoid feeling so stuffed and bloated after a meal, and avoiding fatty foods reduces heartburn, too. I no longer dread holiday cooking and entertaining as it applies to my weight. I have lost 10 pounds in the last five years simply by choosing low-fat and fat-free food items.