Special to The Island News
It’s potluck season – that time of year where holiday parties, whether with friends and family or in the office with your coworkers, see an array of delicious offerings that may delight (or overwhelm) you.
Navigating a potluck as someone trying to be conscious of their diet can be difficult, but going into a gathering with a game plan can help guide you.
Bring your best
One of the key components to a potluck is, of course, bringing your own dish. If you bring a dish that aligns with your personal wellness goals and dietary preferences, you’ll at least know that one offering at the table is an appropriate option for you.
Something fresh, such as a salad or fruit or veggie tray, can be a great choice to add some green to the table.
“Eating colorful fruits and vegetables has many health benefits,” said Kim Edwards, RD, CDE a registered dietician and diabetes educator at Beaufort Memorial. “To ‘eat the rainbow’ means including a variety of foods in your diet, ensuring your body gets the nutrients it needs. It’s an easy way to improve your diet every day, including during the holidays!”
Keep your eyes peeled – and slow it down
Don’t rush into filling your plate. See what your options are ahead of time, and plan what foods are calling your name and which you’d like to pass over.
Once your plate reflects your choices, take your time while eating. Eat slowly, chew thoroughly, sip water and chat with the people around you. It is a gathering, after all, so enjoy visiting with your friends, family or colleagues. If there’s an option to eat outside or in a spot further from the food at the function, it may help curb the pressure to continue going for additional helpings.
Don’t show up starving
With a potluck on the calendar, you may feel tempted to “save up space” beforehand and refrain from eating all day.
“When you show up hungry, you’re going to be more likely to overeat or choose foods that normally, you wouldn’t,” Edwards said. “Eat breakfast in the morning, have some healthy snacks throughout the day and stay hydrated, too.”
Control your portions
A potluck dinner often results in more food than can be realistically eaten. It’s normal to want to try a variety of foods, but keep your portion sizes small. This will allow you to enjoy lots of flavors throughout the meal without overeating.
Listen to your body when you start to feel full. You can always go back for more if you ate something you particularly enjoyed, but forcing yourself to continue eating when you’re full is not good for your digestive system, Edwards said.
Say no to guilt
It may be difficult to say no to certain offerings at a potluck, especially one with dishes curated by loved ones.
In the South particularly, food can also be a way of showing love, so a family member affectionately pushing additional helpings may be commonplace at the table. Be resolute in your responses; during a holiday gathering, it’s more important to visit with your loved ones than it is to feel pressured to take second or third helpings of their dish.
Your approach to mindful eating is a personal one, and your loved ones will support you no matter what.
The holidays are meant to be a joyful time filled with laughter, good food and even better company. Approach potluck holiday parties with a plan, and the holidays can be even sweeter.
