Parties and gatherings are the perfect way to spend your day off. But, they can also be a source of anxiety, guilt and negative emotions about food and self. If you are working on some health goals, events can be one of the easiest ways to derail your progress and load up your plate with a serving of guilt, lethargy, doubt. Don’t give up or throw in the towel. These are some of my top tips for enjoying your day without hindering your progress.
Anticipate the Party Food
While you may not know the exact menu, most individuals are able to anticipate or guess the types of foods that will be available based on the party theme, date, time and hosts. By simply visualizing the types of foods you believe will be at the party, you can go ahead and begin prioritizing the dishes or types of foods that are important and unimportant to you. For example, if you are not into desserts, you may decide to skip out on the sweets and give higher priority to eating some BBQ ribs or brisket or other food that tends to be higher in fat and calories.
Visualizing a scenario is a technique that a therapist I know has talked about in a group meeting. She has mentioned that it is a good way to remove or reduce the emotional response “in the moment” and helps you troubleshoot potential stumbling blocks.
Too often we play “victim” and claim that we had no control over what was served at the gathering. We use it as an excuse to forgo self-discipline and consume without thought. Instead, begin to think through what you know about the event and anticipate the mouth-watering dishes before you actually arrive.
Maintain Usual Meal Times
BBQs, picnics, parties… may be planned around a meal time (lunch or dinner), but often there is food out and available for consumption before and after the actual meal. These are moments when significant calories can be consumed, especially when we don’t have a plan.
To avoid mindless eating/snacking during the party, choose a time that you are going to eat (often this is identified by the host) and then whether you will need a healthy snack or mini meal several hours before that meal time. For instance, if the party begins at 3 pm but the meal will be served around 6 pm, plan to either eat a small snack upon arrival or before you arrive and then plan NOT to eat anything else until the actual meal time. By following this simple plan, you can save yourself 100s if not 1000s of calories from snacking on the munchies!! No joke!!
Once you make your decisions about what time you will eat, then determine how you will spend your time during the party or gathering:
- Pool fun
- Chatting with friends and family
- Getting to know some new friends
- Networking- you never know!!
- Games- ping pong, yard games, basketball, volleyball, kickball. No games to join? Start up a game- be the proactive person!
- Helping cook or prepare the tables- sometimes keeping busy preparing items helps us avoid eating during that time
If needed, set an alarm on your watch, phone, etc to alert you when it is time to eat.
Eat Regular Size Portions
After you choose a time you are going to eat, serve yourself portions you would at one of your regular meals. Don’t starve yourself so that you have “room” to load up your plate. This fact remains constant- every time we overeat, we feel poorly afterward. It doesn’t matter if you skipped a meal in advance or even ate light the day before, if you overeat, you will feel bad- tired, bloated, lethargic- and often it carries emotional guilt, shame, personal dislike.
It is easy to eat large portions with the size plates available today. Common disposable plate brands have regular dinner size plates that are 10-12” in diameter! This is the size of serving platters several decades ago. Look for a smaller plate, maybe the dessert size plate, if available. If smaller plates are not available, use the Volumetrics approach on the large plate to prevent loading up on high-calorie foods- ½ plate of non-starchy veggies, ¼ plate of complex carbs and healthy starches, ¼ plate of lean protein. Choose the best you can to fit within each category.
It is also important to make the decision ahead of time that you will only eat 1 plate of food. While this may sound very simple, giving yourself the flexibility or opportunity to eat more after serving yourself regular size portions is giving an open door for over-consumption. Keep that door closed. Eat 1 plate of food and don’t go back for seconds.
Choose Your Treat
If you could choose any 1 food or dish that you really look forward to, what would it be? The answers to this question would vary astronomically depending on who you ask- and that is OK! Treats are fine to enjoy on occasion and a party is a good occasion, but here are a few thoughts:
- Choose only 1 treat
- Keep it portion controlled
- Eat it in the presence of others (no secretive/hidden eating)
What is really important to you and what is not? For example, you may find your Aunt Sally’s potato casserole out of this world and a special treat you look forward to every single year. That’s fine! Choose to have a small serving (no more than ¼ plate) of this treat food and skip the pie or bread or another high calorie, nutrient deficient food. If Uncle Todd’s ribs are to die for, then kindly decline the fried chicken and keep the portion to no more than ¼ of the plate.
There is no shame or guilt in planning a treat. In fact, you can thoroughly enjoy the treat if you DO plan it.
Bring a Healthy Dish
This does not mean salad… although this kale salad and this quinoa salad are both pretty amazing! If salad is boring to you, then leave it at home. Choose a delicious item to bring and if not asked to bring a dish, offer anyway. This is your perfect opportunity to bring a delicious recipe that tastes amazing but is also nourishing. Bring a food or dish that you enjoy eating and makes you feel great every time you do.
Here are a few ideas for picnic worthy recipes:
- Cole slaw– there are many recipes low in fat and some even add chopped apple/fruit, nuts for some added crunch; lighten up by using reduced fat mayo and/or yogurt OR find a vinegar based slaw recipe like this one!
- Veggie skewers– make these up before arriving and marinate in Italian dressing or your own special marinade; ask the ‘grill master’ to put them on the grill before dinner. Grilling adds addictive smoky flavor AND it goes incredibly well with any grilled meats.
- Fruit skewers with yogurt dip– a wonderful alternative to heavy, high sugar desserts. Sweet fruit is the perfect way to cap off your meal and very easy to throw together.
Plan Alcohol Consumption Before Arriving
How much will you allow yourself to drink? How will you keep up with the “how much”? In what ways does your consumption affect your judgment and choices, particularly with food?
- 12 oz Beer averages 55-200 calories.
- 5oz wine averages 115 calories
- 1oz liquor has an average of 65 calories (and this is often mixed with high-calorie juice, sodas, and syrups!)
- 12oz hard cider can have as much as 250 calories
If you choose to drink, set a limit and keep it. Don’t let a couple extra mixed drinks or beers lead you astray. Stay focused. Stick to your goals. Choose wisely.
As you kick back, relax and enjoy some recreational fun, celebrate your hard work and achievements by honoring yourself with some behaviors that will nourish your body and soul.
No guilt.
No shame.
No work.
Enjoy!
TRUTH: That every man should eat and drink and see and enjoy the good of all his labor—it is the gift of God. —Ecclesiastes 3:13 (AMP)