Welcome to our special Ask a Nutritionist weekly mini episode of Dishing Up Nutrition, where we answer specific listener questions.

My name is Amy Crum.

I'm a licensed and registered dietitian here at

nutritional weight and wellness. Today, we're tackling a topic that's likely been on your mind

if you're tuning into this episode. Healthy holiday appetizers and mottails. Now, if you're

anything like me, the holidays roll in and suddenly your calendar is full, social events, work parties, cookie exchanges, and gatherings where you're asked to just bring an appetizer.

And if you've ever scrolled through Pinterest boards late at night, trying to find the perfect recipe, you are not alone.

You want it to look appealing, taste good, and still be healthy, which can seem hard to do.

But it is possible to contribute a healthy holiday appetizer outside of just bringing a store-bought veggie tray.

There are tons of flavorful, satisfying, festive options that still support how you want to feel this season.

Energized, balanced, and not weighed down by food anxiety.

So let's get into it. First, let's talk about why healthy appetizers matter.

Appetizers actually set the tone for the whole evening. They're the first thing people eat, usually when they're the hungriest, and often while chatting or standing around.

This combination tends to lead to eating quickly, eating mindlessly, and over-reading before the main meal even starts.

And then if this is bad, it just means appetizers could play a huge role in how

you feel later. Ideally, we want to support stable energy with appetizers just as we would with

meals, with protein, fiber, and fat to keep blood sugar steady. But we also have the pressure of

making it taste amazing to impress the other guests.

Healthy food does not mean bland food.

You never know what type of food will be at a party or event you're going to.

I know that if I'm bringing a healthy appetizer along, I'll be able to start the evening off with balanced flood sugar,

and often the other guests at the party will appreciate having some

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