(Spanish Version)
HealthWorks! Healthy Living Series: Planning for Special Occasions
by The Center for Better Health and Nutrition/HealthWorks! at Cincinnati Children’s
Jenna Williams, Registered Dietitian: “We know that social gatherings, parties or holidays make it harder to follow healthy eating guidelines. It’s really tough when you’re surrounded by treats, high-calorie foods or out of your typical routine to make the best choices. But there are some methods to help make the healthier choice a bit easier at these types of special occasions.
1. Don’t go to a party hungry. If you’re very hungry before you walk through the door, it’s really hard to make a healthy choice, and it may lead to overeating. Try having a snack or small meal before leaving, such as a piece of fruit with yogurt or peanut butter, a bowl of soup or a salad with chicken to help curb your appetite. You’ll also want to follow your regular meal pattern during the day prior to that event. Do not skip meals to “save room for later.”
2. Drink water, water and more water. Special occasions usually mean you’ll be having yummy, high-calorie and high-sugar foods as treats. Knowing this, we do not want to be adding extra calories and sugar from our drinks. Choose water throughout the day prior to the event, and also drink it at the party.
3. Offer to bring a healthy, low-calorie dish. It’s always a safe bet to say you’ll be the one bringing the fruit or veggie tray. You can also search online for recipe modifications to help make some of your favorite foods lower fat or lower calorie. This way, you know there will always be a low-calorie option that you can fill up on.
4. Scope out the whole table before you start filling your plate. This is true for older teens and adults but may also be an area where you need to help a younger child as well. Balance high-calorie favorites with low-calorie side dishes. You’re still gonna want to follow the plate method and have half your plate be very colorful with fruits and veggies.
5. Don’t skip those once-a-year favorites. For example, if you simply cannot resist grandma’s pumpkin pie or that birthday cake, that’s OK. Eat a small portion and enjoy. Skip the other foods, like the cookies and brownies that you can live without.
6. Socialize, don’t just graze. Remember, parties are about spending time with your friends and family. Talking or playing a game together at the table helps you pace your eating and helps you recognize when you are full.
We hope these tips will help you have fun but not overdo it at your next special occasion or holiday.
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The funding for these videos was in part provided by Master Han and the Han’s White Tiger Tae Kwon Do Annual Break-A-Thon. Thank you!