The trend of small plates, tapas, and mini-meals is large on flavor and nutrition. Whether they're Spanish tapas, Italian antipasti or cicchetti, Chinese dim sum, Greek meze, or traditional American appetizers, all have one thing in common: They offer sensible portions of flavorful food. And more people are sampling them. The number of diners ordering appetizer-sized foods has grown by 12 percent in two years, according to the National Restaurant Association.

"Small plates are a great way to explore different cuisines and broaden your palate," says Fern Gale Estrow, M.S., R.D., a nutritionist based in New York City. "They are also an excellent way to increase your diet's variety and recalibrate your sense of proper serving sizes," Estrow says.

We asked Cooking Light's registered dietitians, Mary Creel and Kathy Kitchens, to identify some of the healthiest food choices for each small-plate style.

Antipasti or Cicchetti: tuna carpaccio, olives, roasted marinated vegetables, and bruschetta or bread with olive oil or marinara

Dim Sum: steamed dumplings and spring rolls, summer rolls, pot stickers, and lean roasted meats

Meze: grape leaves stuffed with rice and vegetables, hummus or baba ghanoush with pita bread, and couscous salad

Tapas: gazpacho, steamed mussels, grilled flatbread with roasted vegetables, and spiced lentils

Traditional American: shrimp cocktail, veggie quesadillas, and broth-based soups

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