Portion Control
Portion control at parties can be easy. Many of us use specific plates and bowls at home to control our portions, but you can do the same without have to go through the embarrasment of bringing your own plate.
Instead of using a dinner plate...
Use an appetizer plate. An average dinner plate is rought 8-12 inches wide, while an appetizer plate is usually from 5-7 inches wide. The size differemce will allow you to to still eat the food, but not feel the guilt of eating large portions.
Fill up on Veggies First...
Control your portions of starches, excess proteins and fats by starting with salads and vegitables first. The more you take up in yuor small plate with our colorful lower calorie friends the less chance you have of stacking up piles of dangerous foods like pasta, high fat meat and bad carbs.
Changing it up
Changing up the menu is ok when you are dieting. If you are part of a potluck, bring a healthy dish and encourage others to do the same. Modify recipes with healthier ingredients, and cut out some of the unhealthy ingredients.
Salads...
You will find a salad any almost any event, and most of the time there will be options for dressing. Try using a vinegarette instead of heavy creamy dressings. It you would like a creamy dressing, try dipping your salad fork in your dressing to cost the ends of the fork, then spear the salad. This should give you enough flavor of the dressing without over saturating it with high calories and high fat.
Changing your Clothes and Hands...
When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your celebration finery, hold a drink in your dominant hand so it won't be so easy to grab food.
Avoiding Tempting Foods
Avoid those foods you love and hate and you will be ahead of the game!
Chew Gum...
When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet
Drink, Drink, Water...
Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages
Be a Food Snob
If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. And don't think it's your responsibility to sample everything on the buffet. Go ahead and indulge in your personal favorites, then find a seat and, slowly and mindfully, savor every mouthful. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.
Make it fun
Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during celebration parties. Think horseshoes, badminton, volleyball, swimming and dancing. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off.
Check back on the next blog for our weekly "did you know" fact!
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