How to eat smart at social events

EATING HEALTHY at social events is important because it supports overall physical and mental well-being by boosting energy, strengthening your immune system, and improving mood while also promoting positive social connections by allowing you to participate fully and maintain a balanced diet alongside others.

Dr Rivane Chybar-Virgo, medical doctor and health and wellness coach, speaking at a bi-weekly ‘Health Talk Sunday’series, said mindful eating also helps prevent overindulgence and allows you to enjoy social situations without compromising your health goals.

To eat smart at social events, she said, plan ahead by eating a healthy snack beforehand and checking the menu to identify healthy options such as lean proteins and vegetables.

“Practise mindful eating by chewing slowly, savouring each bite, and paying attention to your body’s fullness cues. Control portions by filling your plate once, sharing desserts, or asking for sauces on the side. Stay hydrated with water, and be strategic with alcohol, choosing low-calorie options or none at all. Finally, focus on the people and the experience, and give yourself grace and don’t feel guilty if you overindulge. Simply return to your healthy habits the next day,” Dr Chybar-Virgo said.

Here are some tips to guide you in making smart, satisfying choices while enjoying yourself and having fun:

• PLAN AHEAD:

One of the keys to success when dining out is preparation. Take a few minutes to plan your strategy. For restaurant dining: Many restaurants have online menus you can review before you get there. If you know the menu in advance, you can make delicious, on-track choices. For social gatherings, if you are unsure what foods will be served, prepare your favourite healthy recipe or bring a healthy-yet-tempting option so that you have at least one great dish to enjoy. Also consider eating a small, nutritious snack before you leave home to help curb your appetite and prevent overindulging.

• CONTROL PORTIONS:

Restaurant portions are notoriously large. They are often enough to feed more than one person! Even though the food tastes great, these big portions can have more calories, fat and salt than when you cook at home. For social gatherings, do not overfill your plate. Start with small scoops of things that look interesting to you, and then get seconds of what you like. Aim to have half your plate filled with colourful fruits and vegetables.

• MINDFUL EATING:

Mindful eating is all about listening to your body, honouring your hunger and satiety cues and paying attention while you eat. Since you already know that portions will be large and calories higher, listen to your body while eating. Take small bites, putting your fork down between bites so you can savour each mouthful. Then stop when you feel comfortable and satisfied, not full.

• LIMIT ALCOHOL:

Alcohol can impair your judgment when it comes to food choices and also extra calories. One cup of red wine has about 230 calories! Follow up every alcoholic drink with a tall glass of still or sparkling water. This will help keep you hydrated and slow down how many drinks you have in an evening.

• SATISFY YOUR SWEET TOOTH:

Eat a small amount of dessert as part of your meal instead of waiting until hours later.

Take small bites and savour each one. Drink water between bites to slow down. You can also share a dessert with a friend or the whole table. Sometimes, just a bite or two is enough to satisfy cravings.

• ENJOY CONVERSATIONS:

If you can, position yourself away from the food to minimise mindless eating. Remember that going out is as much about the people as the food. Enjoy the company of others rather than focusing solely on the food.

• BE KIND TO YOURSELF:

Remember, the occasional indulgence is okay. If you find yourself in a situation with few healthy options, choose the best available and enjoy it guilt-free. It is all about balance in the long run.

Healthy eating is all about finding a balance between enjoying delicious foods and sticking to your dietary goals. By planning, making thoughtful choices and prioritising moderation, you can savour special moments without compromising your well-being.

Dining out with friends and loved ones is more than just food. It is an opportunity to connect, celebrate, and create lasting memories.

keisha.hill@gleanerjm.com