Eating Healthy at Social Gatherings

By Lu Ann Beavers-Willis, MSN, RN, CDE

Healthy Eating at Special Occasions & Social Gatherings

It is the time of year for all of the special celebrations and family gatherings that occur during the late summer and early fall. How do you handle healthy eating when you attend weddings, family reunions, or special holiday picnics?  It requires some problem-solving skills, but healthy eating choices certainly can be made.

Try the following healthy eating tips for summer and fall celebrations:

• Avoid going hungry to the event. Eat a light meal or snack with protein and a carbohydrate, such as low-fat cottage cheese and fresh fruit before the event. This can be a way to avoid overeating at the celebration.
• Fill up on fiber such as fresh fruit and raw vegetables. Choose a low-fat dip for your vegetables. If the event is a potluck, consider taking a healthy food such as a veggie tray with a low-fat dip.
• Eat appropriate portions of food and remember the plate guidelines. Non-starchy vegetables (cauliflower, carrots, broccoli, etc) should cover half, starches (carbohydrates such as breads, crackers, etc) should cover one-fourth, and protein (meats, cheeses, nuts, etc) should cover one-fourth of your plate.
• Select a dessert or salad plate rather than a larger plate for your food.
• Check out all of the choices available on the buffet or menu, and plan what you want to eat before going through the food line. Substitute a particular food that you want for a food that can be eaten every day. For example, I would choose a small slice of that special cake, and avoid eating dinner rolls or potatoes that I can eat any day.
• Pace, and do not race to eat your meal. It takes 20 minutes from the time the food enters your stomach before the message is sent to your brain to let you know you are getting full. Eat slowly, savor every bite, and enjoy what you are eating.
• Avoid drinking excess carbohydrates (sugary beverages) and calories. That special punch or alcoholic beverage can add an excess of carbohydrates and calories, especially if you have multiple drinks. Substitute sparkling water or sugar-free beverages.
• Get moving at the celebration by dancing to the music. If the event is outdoors, take a walk to burn those calories. Physical activity requires the glucose to be moved from your blood to the muscle cells for fuel. Activity also helps to use your insulin more efficiently, thus helping to regulate your body’s insulin levels.

LuAnn Beavers-Willis is the Diabetes Education Coordinator at Trinity Hospital Twin City. For information about our diabetes wellness program, click here to read more or call (740) 922-7450, ext. 2177.