Rules for social eating

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Whether you’re enjoying time with family, friends, or co-workers, food is usually the focus of every gathering. It’s tradition to invite people over for special meals, meet at restaurants, or plan party buffets. And at each get-together, you’re faced with an array of foods – often too tempting to resist.

“I encourage people to set realistic goals during the winter. Instead of trying to lose weight, why not try to maintain weight,” says Brenda Braslow, RD, CDE, a registered dietitian at Kaiser Permanente Colorado.

So, what is her advice to avoid unwanted winter pounds?

Consider new options. Braslow encourages people to consider alternatives to gatherings that focus solely on eating. “You could go to the theater [5], a museum [6], or a concert,” she says. “If children are involved, try some games. Consider playing outdoors, having a snowball fight, going snowshoeing [7], or out for a walk [7].”

Don’t go to gatherings overly hungry. “To avoid the temptation to overeat, have a healthy, high-fiber snack before leaving the house,” Braslow says. “I recommend a piece of fruit, carrot sticks, or some other healthy snack.”

Also, don’t starve yourself during the day so you can splurge later on. “While it is smart to save some calories for a party, you don’t want to get too hungry,” Braslow continues. “That’s when you’re likely to lose control.”

Prioritize your food choices. Although it is tempting to try every food in front of you, keep quality and quantity in mind. It is healthier to sample two or three high-fat, high-calorie foods than it is to try them all or have full servings of each.

“I encourage everyone to remain mindful of calories – and how long it may take to work them off,” Braslow says. “Don’t completely deprive yourself, but don’t go overboard, either.”

Remember healthy tips [8], such as eating whole grains and low-fat dairy. Also, try to plan and shop wisely [9] when planning your own get-togethers.

Enjoy food on a plate. When you’re standing around a buffet table, it is very easy to lose track of how much you are eating. Instead of sampling hors d’oeuvres one by one, make several choices at once and put them on a plate. Then move away from the buffet and enjoy.

Provide healthy options. Hosts are often very grateful when guests offer to bring something. To make sure a gathering will have healthy choices, you can provide a fruit or vegetable platter, salad, or low-fat hors d’oeuvre. Most likely, you’re not the only one trying to watch your weight.

Reformulate recipes. “Try updating your favorite recipes by substituting high-fat ingredients with low-fat options,” Braslow says. “Low-fat or fat-free sour cream or cream cheese is hardly noticeable in many recipes.” For inspiration on trying new, healthy dishes, visit our recipes blog [10], which has nutritious seasonal recipes, user comments, cooking tips, and more.

Be careful with beverages. The calories you drink also add up. Limit your intake of juice, cider, and sodas because they contain lots of sugar. Save calories by drinking diet soda and water. Also, keep in mind that many alcoholic drinks are high in calories. One margarita, for example, can have over 500 calories. To avoid calorie overload, consider wine, light beer, or a traditional mixed drink made with diet soda or sparkling water. Also, remember not to drink and drive.

Manage your appetite when on the run. Juggling everyday life can make even the most organized person get off track. Don’t be too hard on yourself. It is possible to stop at fast-food restaurants occasionally and make healthy choices. “I recommend ordering salads, grilled foods, or subs without mayonnaise, and avoid foods that have the words ‘crispy,’ ‘jumbo’ or ‘super-size’ in their names,” Braslow says. Also consider packing a water bottle and a few healthy snacks that travel well, such as raisins or granola bars.

At Kaiser Permanente Colorado, we offer members and non-members access to a variety of classes and webinars [11]to help you eat healthy, understand nutrition, and manage your weight. To learn more about eating healthy, visit KaiserPermanente.org [12].

Brenda Braslow, a registered dietitian and certified diabetes educator, received her bachelor’s degree from Indiana University. She performed her dietetic internship at The Christ Hospital, Cincinnati, Ohio. She is currently completing her master’s degree in clinical nutrition from University of New Jersey Medical and Dental School.