When I turned the calendar to May two weeks ago, it was as if my social life just blossomed just as all of life outside was blossoming. I am grateful for all of the get-togethers, friends, family and celebrations this month, however, with these events comes more food and drink choices and temptations. Fortunately, over the years I’ve learned that feeling good out-does the feeling of being tired, hung-over, bloated, and gaining weight.
Recognizing the frequency of social occasions, making good choices, and planning meals home and out has become a way of life that helps me maintain my weight and energy. It’s also a great way to be good to myself.
Here are some tips I use when out at a family house party, picnic, or BBQ:
· Keep busy with photography, or fun active games for the kiddos. This will help you keep away from the endless hours of available food.
· Suggest a walk around the neighborhood after dinner with a favorite relative to catch up.
· Talk and really listen to friends and family. Use this as a chance to grow your relationships.
· Offer to bring a healthy dish such as crudite and dip, a salad with lots of veggies, or a fruit salad.
· Don’t sit at the food table where the appetizers are located; in fact, stand as long as you can.
· Offer to help the host with serving so you are busy moving around.
· Don’t take home any leftovers.
And when the occasion is at a restaurant, here are some strategies to try.
- Look up the menu on the restaurant's website before you go and decide what would be a good option.
- Order your meal first; you won't be swayed by other’s orders.
- Always ask how things are prepared and if substitutions can be made such as a veggie for the pasta.
- If entree portions are too large (and they almost always are 96% of the time according to one study), consider ordering two appetizers instead of an app and a main. Or a salad and main, or a salad and a non-cream based soup. Or split an entree.
- Skip the buffet. Order your food a la carte. Buffets may be economical but they can cost you in the long run with the getting your money's worth mentality.
- Don't be shy about special requests, such as mixed greens or another vegetable instead of fries on the side.
- Ask for dressing or sauce on the side.
- Keep the breadbasket on the other side of the table.
- Always have a glass of water and sip throughout the meal. And if you are drinking alcohol, the American Heart Association recommends one alcoholic drink per day for women and two for men.
- While chewing, put your fork down. This will help you eat more slowly, and mindfully, which can help you eat less if paying attention to your hunger and satisfaction.
- Resign from the clean plate club. Eat half your meal and take home the rest. Have it for lunch the next day. Eating slowly can help you finish half while others are finishing their full plate.
- Skip dessert. If others are having dessert, order a cup of herbal tea and maybe have one bite or a taste of a loved one's dessert (if they'll share).
- baked
- broiled
- grilled
- poached
- roasted
- steamed
And avoid these preparations:
- au gratin
- battered
- breaded
- buffalo-style
- fried
- crispy
- creamed
Enjoy the season, your friends and family, and this beautiful weather. I’m so looking forward to my farmer’s market opening in a few short weeks!