Just because you're dieting doesn't mean you need to nix the appetizers. Actually, enjoying the right appetizer might just help you eat less overall. And get this: Your appy doesn't need to be fat-free.

Eating a small amount of healthy unsaturated fat before a meal helps you feel fuller faster. It also keeps blood sugar levels from spiking after a meal, which makes it easier for your body to absorb the good stuff, like vitamins A, D, E and K, as well as lycopene and lutein.

Next time you're hungry before dinner, try one of these treats: One-half tablespoon olive oil, six walnuts, 10 almonds, one-fourth of a medium avocado or two ounces of smoked salmon. Aim to consume just 70 calories, says RealAge, and you'll be set.

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Have fitness questions? Fitz has your answers. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Fitz, I'm sick of feeling sick at the end of Thanksgiving Day. I seem to eat all day, even when I'm not hungry. I literally feel like the clothes I put on that morning don't fit me anymore. I'm dreading it this week. What do I do? Alex

A. Gobble Gobble, Alex! I mean ... don't Gobble Gobble, Alex. (Bad joke, I know). Holidays, particularly Thanksgiving, often lead to really weird amounts of mindless eating. It doesn't help that this particular day is actually based on a feast. Darn Pilgrims! Why couldn't they show their gratitude with a running race? I can help you avoid this scenario, though. No one likes to unbutton their jeans to be able to sit down. It's uncomfortable, embarrassing and depressing. So let's get proactive, make a plan and stick with it.

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'Do you mind if I double dip?' a friend of mine asked over shared appetizers and wine at one of our favourite restaurants. I replied as I always do: Of course not. I'm not a germaphobe, and even if I was, double dipping doesn't spread many germs, does it?

Well, actually, it does. According to this article from Prevention Magazine, double dipping deposits thousands of saliva bacteria into the dip, hundreds of which can be transferred onto the next clean chip or cracker. Yuck.

Still, a little bacteria won't hurt you if you have a normal immune system, but if you're concerned about germs, it's good to know what you're putting into your mouth.

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This is one of those long weekends of summer that I truly look forward to. The county I live in has a fantastic fireworks show (the second largest display in our state, in fact). Plus it's just a great time to get together with family and friends. If you've got a 4th of July party to go to this weekend, consider bringing along a healthy and festive dish to pass. Some ideas:

• Blue corn chips and fresh salsa.
• A red, white, and blue veggie tray -- radishes, cauliflower, red pepper, purple pepper (it's close to blue anyway), cherry tomatoes, and so forth.
• Blueberries, strawberries, and star fruit make an all-American fruit salad
• Wrap turkey, tomato slices, low-fat cheese, and sprouts in blue corn tortillas -- cut them into small wedges for a tasty appetizer.

Lifescript has more ideas for healthy 4th of July foods.

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Today, due to a sudden onslaught of severe hunger, I headed to a nearby restaurant for a satisfying lunch. I ordered something healthy -- chicken, veggies and rice -- and was amazed at the amount of food they brought out. It took serious muscle to lift that plate. It was literally overflowing with food. Despite being famished, I could only eat a third of what was on my plate, and I felt grossly full afterwards.

My point? Restaurant sizes are way too big these days. Avoid overeating by making smarter -- and smaller -- choices. Some suggestions? Order off the kids menu (if they'll let you), ask for a half portion, opt for an appetizer instead of an entree or go for a side salad with some sort of lean meat. You might think it won't be enough, but I bet you'll be surprised -- it doesn't take much to satisfy hunger without feeling too full.

And next time you head out for a meal with the girls? Choose a tapas place where you can choose from a selection of appetizer-sized meals.