Healthy Tips for Summer Parties

Food

At social gatherings that revolve around food and where multiple dishes are served, it is too tempting to try a little bit of everything. However, this can easily lead to overeating and forgetting mindful eating principles. Follow these tips to ensure you stay on track with your health goals!

• When loading up your plate, try to model The Balanced Plate: ¼ plate lean protein, ¼ plate starch/whole grains, ½ plate non-starchy vegetables
• If there are appetizers before the main meal, stick to veggies and 1-2 tbsp of dip (if offered). If you eat a lot of appetizers, take a smaller portion of the main meal
• When marinating meat, try a homemade recipe using oils, vinegars, fresh/dried herbs and spices, lemon juice, or Greek yogurt. Store-bought sauces are high in sugar and sodium
• If you are attending a potluck, contribute a healthy option, such as: green salad, grain salad (quinoa, barley, brown rice), vegetable skewers, chicken breasts, hummus, guacamole, mango salsa, fish, shrimp, oven baked potatoes, or fruit salad
• Limit dishes that are creamy, fried, cheesy, salty, and buttery. Choose dishes that are fresh, grilled, baked, and seasoned with herbs
• For dessert, have mostly fruit plus 1 small treat, e.g. 1 scoop of ice cream, 1 small cookie, 1 block of chocolate, or 1 thin slice of cake
• Instead of trying to fit every item onto your plate, bring a few Ziploc containers to take home food you didn’t get to try
• Engage in conversation while eating. This will allow you to eat slower and listen to fullness cues

Dietary restrictions

At large parties, it is likely that a few guests will have a dietary restriction, for health, ethical, or personal reasons. Here are some options that are suitable for restrictive eaters/specific dietary patterns:

• Gluten-free grains: quinoa, rice, buckwheat, flax, corn, flours (rice, soy, corn, potato, bean), millet, certified oats
• Vegan: fruit, vegetables, legumes, tofu, tempeh, soy, nuts, dairy-free milks (soy, nut, rice, coconut)
• Egg-free baked goods: mashed banana, applesauce, flax egg, silken tofu, baking soda + vinegar

Alcohol

There’s nothing like a cold beer on the dock by the lake, or sharing a pitcher of sangria on a patio, but remember that alcohol contains a lot of empty calories.

What is considered 1 drink? (Source: eatrightontario.org)

• Regular beer, 5% alcohol: 341 mL (12 oz)
• Wine, 12% alcohol: 145 mL (5 oz)
• Fortified wine such as sherry, port or vermouth, 16-18% alcohol: 85 mL (3 oz)
• Spirits or liquor such as rum or vodka, 40% alcohol: 45 mL (1.5 oz)

How to cut the calories:

• Limit pre-blended frozen drinks (e.g. daiquiri, pina colada, margarita), as these are high in sugar and cream
• Mix drinks with diet soda, tonic water, or 100% real fruit juice
• Limit drinks with added syrups or liqueurs
• Flavour drinks with fruit or fresh herbs
• Try: mix ½ light beer with ½ diet Gingerale; margarita using frozen strawberries

Alcohol is dehydrating, so it is especially important to drink plenty of water!