With end-of-summer celebrations just around the corner, Amanda Sytsma, RDN, PPG – Weight Management & Bariatric Surgery, offers up some healthy tips and tricks for enjoying those fun-filled gatherings.
When attending any event, you want to ensure you can enjoy yourself (and the food) without letting your emotions or hunger dictate your actions. So, to help set yourself up for success before and during a get-together, try incorporating a few of these tried and true tips.
Tip No. 1 – Do not skip meals
It’s best if you don’t skip meals in anticipation of an event. Missing meals and waiting to eat often leads to feeling overly hungry. This, in turn, makes it easier for you to ignore your hunger and fullness cues, which can lead to overeating until you become too full.
Tip No. 2 – Look at all your options
Survey all your options before you start filling your plate. Doing so can help you formulate a plan so you don’t end up at the end of the table and realize this is where your favorite foods reside. Knowing what lies ahead can help you avoid overindulging and wasting food.
Tip No. 3 – Be mindful when eating
Listen to your body and stop eating once you feel satisfied, not full. Allow your brain enough time to realize your stomach is full. Mindful eating will help you experience and enjoy the food choices you make.
Tip No. 4 – Bring your own dish
Offer to make a dish that will help keep you on track. Indulgent foods are often in abundance at get-togethers, so bringing something healthy you know you’ll enjoy will take the pressure off while allowing you to partake in other dishes. Check out the Caprese skewers recipe below!
Tip No. 5 – Stay hydrated
Thirst and hunger are similar feelings, so it’s vital that you remember to stay hydrated. Try sticking with water if you can, or consider alternating your H2O with other calorie-free or low-calorie beverages like sparkling water, unsweetened tea, sugar-free water enhancers, or spa water infused with fruits, vegetables or herbs. Keep in mind that liquid calories do not keep us satisfied. Usually, we eat the same amount of food regardless of drinking water or full-calorie beverages like alcohol, juice, punch and soda. However, if you have a choice, reach for water or consider water-like drinks with zero calories.
Bonus tip!
Don’t forget to enjoy the event itself while mingling with family and friends away from food. Try joining in the fun by dancing, participating in lawn games, or playing cards and board games. But most importantly, remember that falling off track one day won’t undo all your progress. Tomorrow is a new day. Start fresh, be consistent with your behavior changes and aim for a balanced plate with a variety of colors.
A healthy cookout recipe to try
Caprese Skewers
Ingredients
24 grape tomatoes
12 cherry-sized fresh mozzarella cheese balls
24 fresh basil leaves
2 tablespoons olive oil
2 teaspoons balsamic vinegar
Instructions
- Alternately thread two tomatoes, one cheese ball and two basil leaves on each skewer.
- Whisk olive oil and vinegar together, then drizzle over kabobs and enjoy!
Nutrition Facts (1 kabob): 44 calories, 4g fat, 1g saturated fat, 5mg cholesterol, 10mg sodium, 2g carbohydrate
