Healthy Food Starters

Whether preparing meals at home or eating out at a restaurant, it can be difficult to select healthy food starters. Food starters, or appetizers, generally serve as a light snack or dish to be enjoyed before the main course of a meal. In some cases, a food starter may serve as a light main meal. Avoid heavy starters that are high in calories and fat and opt for lighter, low-calorie fare as part of a well-balanced diet plan.

Low-Calorie

Select a food starter that is low in calories, fat and sugar. High-calorie, fat and sugary foods increase the risk of weight gain when eaten in excess. These foods are often low in nutrients and contribute to health conditions such as high blood pressure, heart disease and stroke. Prepare or select meals that are cooked with less fat in non-stick skillets, and those that are baked, grilled or sauteed versus fried. Food that are made with reduced-fat ingredients such as low-fat cheese and milk are also healthier meal starters.

Fiber-Rich Foods

Foods that are high in volume and nutrients, but low in calories, will fill you up for less calories. According to the Centers for Disease Control and Prevention, research suggests that high fiber and water-rich make a healthy food appetizer that will help prevent you from overeating calories during a meal. Healthy food options include soups, salads, fruits and vegetables. Select broth-based clear soups and avoid those are cream-based or contain fatty cuts of meat, as it takes the stomach longer to digest them, and that may contribute to indigestion.

Whole-Grains

Select a food starter that is made with whole-grain complex carbohydrates vs. the refined, white counterparts. Simple carbs cause blood sugar levels to fluctuate, which leads to hunger cravings shortly after eating, causing you to over-eat foods that are typically high in calories and sugar. In contrast, whole-grains are a source of dietary fiber that provides a steady source of energy and stabilizes blood sugar levels. This satiates the appetite and contributes to healthy digestion, preventing common digestive upsets such as bloating or flatulence from over-eating.

Healthy Meal Options

A variety of appetizers can serve as a dinner party or a selection from a restaurant menu. Substitute high fat or sugary foods with lighter options such as a grilled chicken salad with a vinaigrette dressing, vs. a fried chicken sandwich prepared with mayonnaise. Lay out a spread of pre-cut carrots, celery and bell peppers for a home-based meal with a light dip such as vegetable hummus, vs. chips and ranch dressing. Also, lean proteins such as shrimp kabobs that have been lightly sauteed are a healthier selection than fried shrimp and onions.