Let's be realistic—it is hard to stay within your calorie-conscious framework at a party, let alone put together a balanced meal. But that doesn't mean that it is impossible.
To free up calories, say no to ordinary foods, such as chips and nuts, that you could eat any time. Then decide which foods are really worth the splurge. One of the best strategies is to think small and enjoy your food in one-or two-bite portions, the usual size of "passed" hors d'oeuvres. Pace yourself, especially at parties with separate appetizer, meal, and dessert hours.
Food Calories Per Party Bite:
Cantaloupe ball 5
Pita chip 5
Oyster 10
Spinach artichoke dip 22
Hummus 25
Deviled egg 30
Brownie 30
Mini crab cake 30
Pecan pie 35
Chocolate-covered strawberry 40
Mini mushroom turnover 40
Mini broccoli cheese quiche 40
Brie 45
Scallop wrapped in bacon 50
Chocolate cake 50
Cheddar cheese 55
Paté 60
Strawberry cheesecake 90
How to be calorie-wise at parties:
1. Consider doubling up by combining two meals for a total of 800 calories. Parties are special occasions that should be enjoyed . . . within reason
2. Always eat before you drink. Alcohol hits harder on an empty stomach and also may loosen your inhibitions enough to undo your best intentions. And stick to one alcoholic drink max, saving the rest of your calories for food.
3. Hold an alcohol-free drink—preferably a calorie-free one, such as sparkling water—in one hand so that it's harder to eat.
4. Avoid standing next to snacks in bowls, and stand as far away from the bar and food tables as possible to lessen temptation. Better yet, use party time to socialize or even to burn calories dancing or taking part in kids' games.
5. Seek out raw veggies and fresh fruit for a low-calorie way to fill your plate. And dip with vegetables rather than with bread or chips.
6. The raw seafood bar and the sashimi platter are filled with low-calorie raw fish options. Choose cocktail sauce rather than higher-calorie tartar sauce, and go easy on sushi—the rice adds calories.
HORS D'OEUVRES
CRUDITÉS (RAW VEGETABLES)
½ cup: 25 calories
8 cups: 400 calories
½ cup: 25 calories
SHUMAI (CHINESE SHRIMP DUMPLING)
1 dumpling: 25 calories
16 dumplings: 400 calories
1 dumpling: 25 calories
MINI CRAB CAKE
1 crab cake: 30 calories
13 crab cakes: 390 calories
1 crab cake: 30 calories
RAW OYSTERS WITH COCKTAIL SAUCE
3 oysters + 1 tsp cocktail sauce: 30 calories
42 oysters + 5 Tbsp cocktail sauce: 420 calories
3 oysters + 1 tsp cocktail sauce: 30 calories
PROSCIUTTO
1 slice: 30 calories
13 slices: 390 calories
1 slice: 30 calories
MINI CHICKEN EGG ROLL
1 egg roll: 35 calories
12 egg rolls: 420 calories
1 egg roll: 35 calories
CALIFORNIA ROLL
1 piece: 40 calories
10 pieces: 400 calories
1 piece: 40 calories
TUNA ROLL
1 piece: 40 calories
10 pieces: 400 calories
1 piece: 40 calories
SPINACH ARTICHOKE DIP
2 Tbsp dip: 45 calories
1 cup + 2 Tbsp dip: 405 calories
2 Tbsp dip: 45 calories
SPICY SALMON ROLL
1 piece: 50 calories
8 pieces: 400 calories
1 piece: 50 calories
MINI BROCCOLI CHEESE QUICHE
1 quiche: 50 calories
8 quiches: 400 calories
1 quiche: 50 calories
OLIVES
5 olives: 50 calories
40 olives: 400 calories
5 olives: 50 calories
PUMPERNICKEL WITH SMOKED SALMON AND EGG
1 slice pumpernickel snack bread + 2 slices smoked salmon + 1 tsp chopped egg + 14 tsp capers + 1 tsp onion 50 calories
8 slices: 400 calories
1 slice: 50 calories
HUMMUS
¼ cup hummus (4 Tbsp): 100 calories
1 cup hummus: 400 calories
2 Tbsp hummus: 50 calories
SPIRAL HAM
6 thin slices: 60 calories
40 thin slices: 400 calories
6 thin slices: 60 calories
MINI CHICKEN SATAY SKEWERS
2 skewers: 60 calories
13 skewers: 390 calories
2 skewers: 60 calories
PIGS IN A BLANKET
1 pig in a blanket: 60 calories
7 pigs in a blanket: 420 calories
1 pig in a blanket: 60 calories
MINI CORN DOG
1 corn dog: 60 calories
6½ corn dogs: 390 calories
1 corn dog: 60 calories
DEVILED EGGS
1 half egg: 60 calories
7 half eggs: 420 calories
1 half egg: 60 calories
ROAST BEEF PINWHEEL WRAP
2 slices: 70 calories
12 slices: 420 calories
2 slices: 70 calories
TOMATO PROVOLONE PINWHEEL WRAP
2 slices: 70 calories
12 slices: 420 calories
2 slices: 70 calories
MINI MUSHROOM TURNOVERS
2 turnovers: 80 calories
10 turnovers: 400 calories
2 turnovers: 80 calories
SHRIMP COCKTAIL
3 shrimp + ¼ cup cocktail sauce: 90 calories
12 shrimp + 1 cup cocktail sauce: 360 calories
3 shrimp + ¼ cup cocktail sauce: 90 calories
ROAST BEEF
1 thin slice: 30 calories
13 thin slices: 390 calories
3 thin slices: 90 calories
FLANK STEAK
3 thin slices: 100 calories
12 thin slices: 400 calories
3 thin slices: 100 calories
SMALL SPINACH AND CHEESE TARTS
2 tarts: 100 calories
8 tarts: 400 calories
2 tarts: 100 calories
SCALLOPS WRAPPED IN BACON
2 scallops: 100 calories
8 scallops: 400 calories
2 scallops: 100 calories
MIXED NUTS
½ cup nuts: 200 calories
½ cup nuts: 400 calories
2 Tbsp nuts: 100 calories
PÂTÉ
2 Tbsp pâté: 120 calories
7 Tbsp pâté: 420 calories
2 Tbsp pâté: 120 calories
POTATO CHIPS WITH DIP
1 oz chips + 2 Tbsp dip: 200 calories
2 oz chips + ¼ cup dip: 400 calories
1 oz chips + 2 Tbsp dip: 200 calories
CHEESEBURGER SLIDERS
1 slider: 210 calories
2 sliders: 420 calories
1 slider: 210 calories
Crudités and Dip
1 cup crudités
50 + 5 olives: 50 + 2 Tbsp hummus: 50 + 6 pita chips: 60 + 2 bocconcini and cherry tomato skewers: 100 + 2 Tbsp mixed nuts: 100 = 410 calories
- good fats
- fruits/veggies
Kids' Birthday Party
10 baby carrots 40 + ½ slice cheese pizza 160 + ½ small cupcake with frosting: 120 + ¼ cup vanilla ice cream: 70 = 390 calories
Asian Hors d'Oeuvres
3 shumai 75 + 3 mini chicken egg rolls: 105 + 4 mini chicken satay skewers: 120 + 3 thin slices flank steak 100 = 400 calories
- protein
Mini Hot Dogs
2 pigs in a blanket + 1 tsp mustard: 125 + 1 mini corn dog: 60 + 2 halves deviled egg 120 + 1 bottle light beer
100 = 405 calories
Crudités and Cheese
½ cup crudités 25 + 2 mini mushroom turnovers 80 + 1 oz Brie 90 + 1 oz Cheddar cheese: 110 + 6 Ritz crackers: 100 = 405 calories
Kid-size portions are a great calorie-control tool for adults.
KIDS' PARTY
With so many parents onboard the healthy eating bandwagon for kids, you're likely to find at least a few foods to put together for your calorie-conscious meal. Remember to save room for dessert.
10 baby carrots
40 calories
10 potato chips: 100 calories
1 scoop (14 cup) vanilla ice cream: 140 calories
1 cup Chex Mix: 190 calories
4 small (2/3 oz) chocolate chip cookies: 240 calories
1 slice cheese pizza (14", cut into 8 slices): 320 calories
1 (6″) hot dog on a bun: 350 calories
Medium (3 oz) yellow cupcake with frosting: 530 calories
CHEESE
GOAT CHEESE
1 oz: 80 calories
5 oz: 400 calories
1 oz: 80 calories
BRIE
1 oz: 90 calories
4½ oz: 405 calories
1 oz: 90 calories
BOCCONCINI AND CHERRY TOMATO MINI-SKEWERS
2 skewers: 100 calories
8 skewers: 400 calories
2 skewers: 100 calories
GOUDA CHEESE
1 oz: 100 calories
4 oz: 400 calories
1 OZ
100 calories
CHEDDAR CHEESE
1 oz: 110 calories
3 3/4 oz: 410 calories
1 oz: 110 calories
PARMIGIANO-REGGIANO OR PARMESAN
1 oz: 120 calories
3½ oz: 420 calories
1 oz: 120 calories
Shrimp and Crab Cake
3 shrimp + ¼ cup cocktail sauce: 90 + 1 mini crab cake: 30 + 4 Tbsp spinach artichoke dip: 90 + 3 Triscuits
60 + 1 flute champagne
110 = 380 calories
BREADS AND CRACKERS
PITA CHIPS
3 chips: 30 calories
40 chips: 400 calories
3 chips: 30 calories
BRUSCHETTA(1½″ ROUND + 1 TSP TOPPING)
1 slice: 30 calories
13 slices: 390 calories
1 slice: 30 calories
RITZ CRACKERS
3 crackers: 50 calories
24 crackers: 400 calories
3 crackers: 50 calories
TRISCUITS
3 crackers: 60 calories
20 crackers: 400 calories
3 crackers: 60 calories
Beverages:
LIGHT BEER (12 OZ BOTTLE)
1 bottle: 100 calories
4 bottles: 400 calories
1 bottle: 100 calories
CHAMPAGNE (5 OZ FLUTE)
1 flute: 110 calories
3½ flutes: 385 calories
1 flute: 110 calories
WINE (5 OZ GLASS)
1 glass: 120 calories
3½ glasses: 420 calories
1 glass: 120 calories
BEER (12 OZ BOTTLE)
1 bottle: 150 calories
2 2/3 bottles: 400 calories
1 bottle: 150 calories
MARTINI (4 OZ GLASS)
1 glass: 225 calories
1 3/4 glasses: 390 calories
3/4 glass: 170 calories
COSMO (4 OZ GLASS)
1 glass: 200 calories
2 glasses: 400 calories
1 glass: 200 calories
Salmon and Scallops
1 glass wine
120 + 3 slices pumpernickel with smoked salmon and egg: 150 + 2 scallops wrapped in bacon
100 + 6 large strawberries: 45 = 415 calories
- good fats
- fruits/veggies
Cheeses are around 100 calories per ounce. Hard cheeses like Cheddar and Parmesan are higher in calories than soft cheeses like goat and Brie.
Fruits & Desserts:
CANTALOUPE BALLS
3 balls: 10 calories
120 balls: 400 calories
3 balls: 10 calories
LARGE STRAWBERRIES
2 strawberries: 15 calories
52 strawberries: 390 calories
2 strawberries: 15 calories
BROWNIE (2″ SQUARE)
1 brownie: 240 calories
1 2/3 brownies: 400 calories
½ brownie: 120 calories
SUGAR COOKIE (1 OZ)
1 cookie: 140 calories
3 cookies: 420 calories
1 cookie: 140 calories
STRAWBERRY CHEESECAKE (1½″ SQUARE)
1 square
180 calories
2¼ squares
405 calories
1 square
180 calories
CHOCOLATE CAKE WITH CHOCOLATE FROSTING (4 OZ SLICE)
1 slice: 410 calories
1 slice: 410 calories
½ slice: 205 calories
PECAN PIE (8", CUT INTO 6 SLICES)
1 slice: 570 calories
2/3 slice: 380 calories
½ slice: 285 calories
Ditch the crust, and save big on quiches, tarts, and pies.