Preparation Is Key

Preparation and having a plan is key when it comes to navigating social events and staying on track with eating healthy for weight loss, managing your blood pressure, cholesterol, or diabetes. Attending social events while trying to maintain a healthy lifestyle can be stressful, but creating a clear plan can help you stay on track and move closer to your goals.

When You Are Hosting

If you are hosting, here are some ideas that may be useful to continue your healthy eating while providing foods for others. Having a variety of options to choose from, including healthy ones, will allow you to focus on the healthy options while also offering them to your guests. This also helps you not stand out as the only one who is eating something different.

1. Offer Healthy Drinks

• Offer zero- or low-calorie drinks like sparkling water or infused water.
• Dress them up with garnish or serve in special glasses.

2. Serve Colorful Fruits and Vegetables

• Serve a colorful veggie tray (carrots, celery, cauliflower, broccoli, peppers, snap peas).
• Add a fruit platter with seasonal options.
• Use creative arrangements to make trays festive for holidays.

3. Provide Portion-Friendly Options

• Pre-cut meats into portion sizes to limit your intake ahead of time.
• Serve healthy foods that you enjoy, but that others will like too, so everyone can eat together without it feeling different.

4. Offer Better Desserts

• Serve fruit as dessert: roast bananas, pears, apples, peaches, or plums to bring out sweetness.
• Add nuts, seeds, or garnish for presentation.

When You Are Dining Out

Eating at restaurants doesn’t have to throw off your progress. With a bit of planning and mindful choices, you can enjoy meals out while still protecting your health and staying aligned with your goals.

1. Plan Ahead

• Look up the menu before you go and decide in advance what you’ll eat and what you’ll skip, then stick to it.
• Call the restaurant to ask about special requests to avoid any stress or anxiety when deciding what to eat.
• Keep a personal list of “safe” restaurants with healthy choices to suggest when friends make plans.

2. Control Portions

• Ask for a to-go container right away and set half aside.
• Drink water before and during the meal to reduce overeating.

3. Have a Backup Plan

• Have a protein shake beforehand or keep one ready afterward if you resisted eating what was served.
• If the restaurant has limited healthy options, eat a protein- and veggie-rich snack beforehand.

4. Handling Alcohol

• If you’re skipping alcohol, keep a low-calorie drink in hand as a polite “shield” to decline offers.

Takeaway

Social events don’t have to derail your healthy habits. With a little preparation—whether you’re hosting or dining out—you can enjoy time with friends and family while still supporting your health goals.