Best and worst appetizers - from WebMD

BEST: Vegetable Soup

Like salad, having a bowl of soup can curb how much you eat during the rest of the meal. The key is choosing a low-calorie option, such as a tomato-based vegetable soup. A 12-ounce bowl has about 160 calories, 3.5 grams of fat, and 1,240 mg sodium. Stay away from cream-based vegetable soups, which are higher in calories and saturated fats. When buying canned soup, look for those marked "low in sodium."

BEST: Lettuce Wraps

If you're craving spicy chicken, skip the wings and try lettuce wraps. You can make these at home by wrapping diced spicy chicken and vegetables in a lettuce leaf. Each wrap has 160 calories and 7 g of fat. If you order this appetizer at a restaurant, be sure to share. A plate of four wraps has a total of 640 calories, 28 g of fat, and 650 mg sodium.

BEST: Edamame

Go out on a limb and try something entirely different. These green pods, known as edamame, are a popular appetizer in Asian restaurants. It's fun to open the pods and pop the young soybeans into your mouth. One serving has 122 calories, and 5 g of fat.

BEST: Sliced Peppers with Salsa

For a homemade alternative to chips and dip, try sliced peppers or other veggie sticks with salsa. Cut up red and green bell peppers and use them as tortilla chips for dipping in salsa. This is a fun way to sneak more vegetables into your diet. You can dip a whole pepper's worth of "chips" and stay under 50 calories.

BEST: Shrimp Cocktail

Shrimp cocktail is very low in saturated fat and calories. It's also a refreshing source of omega-3 fatty acids, which promote healthy circulation. To keep the calorie count low, stick to tomato-based sauce. A serving of shrimp with cocktail sauce has about 140 calories.

BEST: Stuffed Mushrooms

Stuffing mushrooms instead of potato skins helps keep the portion size down. Mushroom caps filled with cheese and breadcrumbs have less than 50 calories each. That means you can eat half a dozen and still keep your appetizer under 300 calories, along with 19 grams of fat, and 720 mg of sodium.

BEST: Crab Cakes

Blake recommends using appetizers to work inhealthy foods you might be eating too little of. Seared crab cakes offer an appealing way to get more seafood into your diet. Served with chili sauce, a typical crab cake has about 300 calories, 20 g of fat, and 960 mg sodium.

BEST: Beef Skewers

When you're craving a meaty appetizer, opt for beef skewers. In Asian restaurants, this may be listed as beef satay -- skewers of beef with peanut sauce. At home, you can grill skewers of lean beef with onions, garlic, hoisin, soy, and barbecue sauce. A quarter-pound serving has about 130 calories, 5 g of fat, and 803 mg sodium.

BEST: Spinach Salad

The best appetizers are low in calories, but satisfying enough to curb how much you eat during the rest of your meal. Salads made with spinach or other leafy greens do this very well. Studies suggest you'll eat about 10% less during a meal if you start off with salad. A cup of fresh spinach with a tablespoon of vinaigrette has about 80 calories

BEST: Vegetable Kabobs

Grilled vegetable kabobs offer a nutritious, low-calorie alternative to fried onions. If this isn't on the menu, ask for a side of grilled vegetables as your appetizer. Veggie kabobs are also easy to make -- try skewering onions, red and green bell peppers, mushrooms, tomatoes, and zucchini. Brush with a lower-fat garlic and herb marinade. Two large kabobs will have about 75 calories.

WORST: Chicken Wings

A typical appetizer portion of buffalo chicken wings has more than 700 calories and 40 g of fat. Ranch sauce adds another 200 calories and 20 g of fat. That's 900 calories and 60 g of fat -- not to mention more than 2,000 mg of sodium -- before you even get to your main meal.

WORST: Mozzarella Sticks

There's something about a stick of warm, gooey cheese that is irresistible -- until you take a look at the nutritional facts. A typical order has 930 calories, 48 g of fat, and 2,640 mg of sodium. That puts mozzarella sticks pretty much on par with chicken wings.

WORST: Chili Cheese Nachos

They may be a festive way to start an evening out, but nachos and cheese dip are among the least healthy appetizer choices. Eat an entire order yourself, and you'll take in 1,680 calories, 107 g of fat, and 4,270 mg of sodium -- nearly twice the recommended daily limit for sodium.

WORST: New England Clam Chowder

Clam chowder sounds like it should be healthy, especially as a way to take in some extra seafood. Unfortunately, the New England variety is made with a fattening cream base. A 12-ounce bowl contains about 630 calories, 54 g of fat, and 890 mg of sodium.

WORST: Fried Calamari

Like many forms of seafood, squid can be nutritious. But when you bread it and fry it in oil, you're drenching it with calories and fat. A typical restaurant portion contains about 900 calories, 54 g of fat, and 2,300 mg of sodium -- not including any sauce.

WORST: Loaded Potato Skins

Potato skins filled with melted cheese, meats, and sour cream are as fattening as they are tempting. "You're taking a potato and adding saturated fats," Blake cautions. At more than 150 calories a pop, the trick to enjoying these is to have just one. Devour a whole plateful and you'll take in about 1,340 calories, 94 g of fat, and 1,850 mg of sodium.

WORST: Cheeseburger Sliders

Don't be fooled by their size -- "sliders" pack a lot of calories into a tiny sandwich. A typical restaurant order includes three mini-burgers with cheese and sauce, totaling 1,270 calories, 82 g of fat, and 2,310 mg of sodium.

WORST: Cheese Fries

The worst appetizers can "take over the meal," Blake warns. "Some of them have more calories than the main entrée." One offender is cheese fries -- French fries with melted cheese on top. Variations may include bacon bits or ranch dressing. A full order packs up to 2,000 calories, 134 g of fat, and 2,800 mg of sodium -- more than you should eat in a whole day.

WORST: Spinach Artichoke Dip

Don't let the word "spinach" fool you. Traditional spinach artichoke dip is not a healthy starter. A typical order contains about 1,600 calories, 100 g of fat, and 2,500 mg of sodium. The trouble is the cream base, which is loaded with saturated fat. If you make this dip at home, try using a base of nonfat Greek yogurt instead.

WORST: Onion Blossom

It may be your waistline that blossoms if you're a fan of fried onions. "It's good to start off with a vegetable," says Joan Salge Blake, RD, a spokeswoman for the Academy of Nutrition and Dietetics. "But once you fry it, you're frying in calories." The onion blossom at one popular restaurant has 1,949 calories, 161 g of fat, and 4,100 mg of sodium -- more than double the daily sodium limit for healthy adults.

Pot Pie Perils

When fall arrives, many of us turn to hearty foods, perfect for warming up, and, if we're not careful, gaining weight. Browse our gallery of fall's most fattening foods, starting with creamy chicken pot pie. One pie from the grocery freezer case can have more than 1,000 calories. For a fraction of the calories, try a flavorful roast chicken breast and a warm, whole-wheat roll.

Game-Day Grub

Game-day favorites -- chips, nachos, pizza, wings, and ribs -- spoil many diets. If you're a sports fan, you may also be glued to the couch for hours every week, so you're not burning off the extra calories from game-day foods. Try these tips:

• Serve veggies and low-fat dip as part of your spread.
• Eat from a plate instead of grazing at the buffet. This helps you keep track of how much you're eating.

Oktoberfest Fare

Oktoberfest brings calorie-laden beer, potato salads, and sausages. Bratwurst, one typical sausage, has about 95 calories per ounce, most from unhealthy animal fat. Three tips may help with fattening festival fare:

• Eat smaller portions.
• Set a drink limit for yourself, and alternate with lower-calorie, non-alcoholic drinks.
• Choose light beer over regular (110 calories vs. 150 calories in 12 ounces).

Chubby Chili

The damage from a bowl of chili can easily hit 500 calories with the wrong recipe.  The same goes for other meaty stews, which are often loaded with fatty beef or sausage and topped with gobs of cheese. Yet, chili and stew can be nutritional superstars when made right. Use small portions of lean meat, plenty of beans, vegetables, and spices, and just a sprinkle of low-fat cheese. In restaurants, check the calorie count before ordering.

Cream Soups and Hearty Stews

Cream of potato soup, broccoli cheese soup, and beef stroganoff  may seem like perfect fall foods, but beware. Warm soups and stews that are loaded with cream, cheese, or meat are also loaded with calories. If you serve them in a bread bowl or atop rice or noodles, you add even more calories. Tip:

• Choose broth-based and vegetable-based soups and stews to fill you up for fewer calories.

Seasonal Beverages

Fall drinks -- hot chocolate, pumpkin-spice lattes, eggnog, apple cider, and hot toddies -- are a quick and easy way to take in lots of extra calories. A cup of homemade hot cocoa (without whipped cream) has 190 calories. One 8-oz cup of eggnog packs 340 calories. Tips:

• Try a hot cup of green or flavored tea, rich with antioxidants and calorie-free.
• Opt for light beer or wine spritzers, and limit yourself to one or two.

Caramel Apples

An afternoon snack of apples with a thick layer of caramel and nuts can total more than 500 calories. Tip:

• Enjoy crisp apple slices with a small container of low-fat caramel dip for the same great taste -- with a fraction of the fat and calories

Halloween Candy – Frightening!

October brings bowls of candy bars at the office -- and tempting bags of candy at home awaiting trick-or-treaters. It's easy to get enticed by those bite-size candies. But few of us can have just one. Tips:

• Stash sweets out of sight.
• Satisfy your midday hunger pangs with something nutritious, like fruit.
• If you crave something sweet, chew a piece of sugarless gum.

Macaroni and Cheese

Mac and cheese is a favorite comfort food for both kids and adults. But it can wreak havoc with your diet. One cup can pack 300 to 400 calories, depending on the brand. Add sausage or ham and it's even more fattening. Tips:

• Modify the recipe by using a low-fat cheese and milk.
• Substitute veggies for meat to get more nutrition. It'll still taste great!

Mashed Potatoes and Gravy

Still using your mother's recipe for mashed potatoes? All that butter, heavy cream, and whole milk help cram about 240 calories into one cup. Ladle on 1/4 cup of fatty gravy and you're close to 300 calories in a side dish. To eat fewer calories, savor 1/2 cup of mashed potatoes, without gravy. Or experiment with newer, calorie-conscious recipes for better mashed potatoes.

Root Vegetables with Added Fat

Roots like yams and sweet potatoes are super-nutritious, but you quadruple the calories when you mix them with cheese, cream, butter, canned soups, or bacon. A sweet potato casserole can easily have 500 calories per serving -- 400 more than a simple roasted sweet potato. Slash the calorie count by eating root veggies oven-roasted or grilled.

Stuffing

Most stuffing contains high-fat ingredients such as sausage and butter. With gravy, stuffing is diet nightmare. Tips:

• Make a low-fat stuffing using fruits, vegetables, and stock.
• Keep the portion small, and try to resist smothering it in gravy.
• Chew slowly to enjoy each mouthful and allow your brain time to get the signal that you are full.

Apple, Pecan, Sweet Potato Pies

These fall favorites start with healthy ingredients such as nuts or fruits and vegetables. But once you add buttery pie crusts, sweet fillings, and whipped cream or ice cream topping, you have decadent pies full of calories. Tips:

• Skip the crust.
• Add a dollop of light whipped topping.
• Serve yourself only a sliver to enjoy these desserts without lots of extra calories.

Pumpkin Desserts

Pumpkin layer cake, cheesecake, bread pudding. There are many ways to turn vitamin A-rich pumpkin into a rich dessert. Be careful: If you add tons of cream and sugar, you negate the health benefits of pumpkin. Tip:

• Try crustless, low-fat pumpkin custard, or low-fat pumpkin muffins.

Enjoy the pumpkin without sabotaging your waistline.

All Things in Moderation

All it takes is an extra 100 calories per day to pack on 10 pounds a year. The best strategy for your health is to avoid weight creep altogether. You can do so by enjoying fall comfort foods in moderation.

• Check your portion sizes.
• Limit alcohol.
• Eat plenty of veggies prepared without added fat and sugar.
• Use low-fat cooking techniques and substitutions.  
• Put candy bowls out of sight.

Deep Dish Pizza With Sausage

The Count: 2300 calories, 164 g fat, 4910 mg sodium

Deep dish pizza can be deep trouble. One "individual" sausage pizza is 2300 calories. That's more calories than most people should eat in a whole day. It also packs in double the daily limit of fat. Skip the sausage and opt for thin crust.

Juice Wars: What's In Your Glass?

Who doesn't enjoy a tall, cool glass of juice? The color is vibrant, the taste sweet, and it's good for you, too. Not so fast, say some dietitians. Although the best kinds of juice deliver a bounty of vitamins, the worst are hardly better than liquid candy. WebMD helps you spot the difference.

Best Choice: Vegetable Juice

Drinking your veggies is a convenient way to add powerful plant-based nutrients to your diet. The lycopene in tomato juice appears to lower the risk of prostate cancer. Beet juice may reduce blood pressure. Pulpy vegetable juice is also packed with fiber that can help control hunger. And all of these benefits come without a catch. Vegetable juice has far less sugar and fewer calories than the typical fruit juice, but it is high in sodium unless you choose the low salt version.

Worst Choice: Juice 'Cocktails'

Be on alert for the terms juice cocktail, juice-flavored beverage, or juice drink. Most of these products contain only small amounts of real juice. The main ingredients are usually water and some type of sugar, such as high-fructose corn syrup. Nutritionally, these drinks are similar to most soft drinks — rich in sugar and calories, but low in nutrients. Research suggests that sugary fruit drinks put kids at risk for obesity and related health problems. The 2010 Dietary Guidelines recommends water over sugary drinks.

he 100% Fruit Juice Dilemma

What about pure fruit juice with no added sweeteners? Such an innocent-sounding drink has sparked endless debate. No one disputes the fact that real fruit juice is loaded with vitamins and disease-fighting antioxidants. The problem is juice can also be naturally high in sugar and calories. A cup of pure apple juice can have as much sugar as some candy bars. That's why many experts recommend sticking to one juice serving per day

Good Choice: Pomegranate Juice

If you're only going to drink one glass of juice each day, you want to make it a good one. So let's explore which juices offer the biggest nutritional payoff per sip. Pomegranate juice tops the list. It's high in sugar and calories, but delivers an abundant dose of antioxidants. These substances appear to protect brain function and may ward off cancer. In one study, 8 ounces of pomegranate juice daily reduced the recurrence of prostate cancer.

Good Choice: Cranberry Juice

Cranberry juice is packed with vitamin C, which is vital to a healthy immune system. There is also evidence to support a folk remedy -- drinking unsweetened cranberry juice may help reduce your risk of urinary tract infections.

Good Choice: Blueberry Juice

Substances in blueberries may help keep the brain healthy. In a small study, researchers looked at the effect of blueberry juice on memory in adults in their seventies who had age-related memory decline. Those who drank 2 1/2 cups of blueberry juice for 12 weeks had significant improvement on learning and memory tests compared to those who drank a non-juice beverage. So choose blueberry juice to boost brain health.

Good Choice: Acai Berry Juice

Researchers have only begun looking into the health benefits of acai juice, which is made from a berry found in South America. But early studies are promising. Acai pulp appears to have a higher concentration of antioxidants than cranberries, blackberries, strawberries, or blueberries.

Good Choice: Cherry Juice

Besides delivering a wealth of antioxidants, some berry juices appear to have anti-inflammatory properties. According to one study, drinking cherry juice before and after your work-out can reduce exercise-induced muscle pain.

Good Choice: Red Grape Juice

We've all heard that red wine, in moderation, can be good for the heart. The same is true of red grape juice. Red grape juice contains potent antioxiodants -- flavanoids and resveratrol. The key is that wine and juice are made with the entire grape -- seeds, skin, and all. When you eat fresh grapes, you miss out on nutrients hiding in the seeds.

Good Choice: Prune Juice

Another viable folk remedy, prune juice has long been recommended to relieve constipation. It works because it's extremely high in fiber and contains a natural laxative called sorbitol. But the benefits of prune juice don't stop there. The juice is also packed with antioxidants, iron, and potassium.

What About Orange Juice?

It's a staple at breakfast, but does this popular juice carry its weight? The good news is orange juice is loaded with vitamin C, a star for its immune-boosting benefits. In addition, orange juice is often fortified with calcium and vitamin D, nutrients that strengthen the bones. Unsweetened orange juice has fewer calories than some berry juices or grape juice. The trade-off is that it also has fewer antioxidants overall.