Healthier Eating at Parties, Restaurants, and During the Holidays

Let's face it - Americans are fat, and the rest of the world is joining us in our obesity. We have a propensity to over-eat, under-exercise, and demand that which is not good for us, under the guise that it will all make us "feel better". Eventually, it all catches up with us. Heart disease, diabetes, and other health conditions related to over-eating are all on the rise. That extra helping may have felt good at the time, but it can't compensate for having to inject yourself with insulin several times a day. Heart attacks don't feel very pleasant either.

It's time to change our diets and our lifestyles. If you want to feel good, you need to start by eat well. This series covers a variety of situations where you must eat, including home, work, and social settings.

Healthier Eating In Social Situations

# 1 - Restaurants

Most of us eat out on occasion. Restaurants can be particularly challenging to anyone who wants to eat a healthy diet. Restaurant food is rich, fatty, salty, and often high in carbohydrates. Restaurant portions tend to be much bigger than you would serve yourself at home.

If possible, choose a restaurant with a wide variety of food options. You're more likely to choose something healthy at a full-service restaurant than at a hamburger joint. Unless you have great willpower, stay away from buffet style restaurants. If you must eat at one, start with a big salad and then move to grilled meats and steamed vegetables. Stay away from anything with sauces, gravies, or breading.

Make good choices when ordering. Many restaurants offer menus that have healthier options marked. Look for grilled or broiled meats or fish, pasta with marinara sauce, or a soup. Choose steamed vegetables and a baked potato instead of fries or rice. Ask for the item to be prepared without salt, if possible. If you have special needs, such as a food allergy or dietary restrictions, be sure to let your server know.

Remember that anything cream-based or with gravy will have many more calories than other options. If you want a cream or gravy-based meal, ask for the sauce on the side so you can control how much you eat.

Ask if you can order from the children's or senior's menu. These menus offer smaller portions at less cost, and are often more nutritionally sound than regular adult portions.

Most restaurants expect you to drink soda or sweet tea. To avoid those added calories (and expense) just ask for water and a small bowl of lemon or lime wedges. You can either enjoy the water on its own, or squeeze several wedges into the water along with a packet of sweetener for lemonade! If you're at a restaurant that serves alcoholic beverages, resist the tempation to order a drink. Mixed drinks and beer are both very high in calories. If you feel you must drink, limit yourself to a small glass of wine instead.

Ask for a to-go box when your food arrives. Put half of each item in the box. Enjoy the other half as your meal.

Eat slowly and chew your food carefully. Pay attention to when your body says it's full, and stop there.

If you really want an appetizer or dessert, buy one and share it instead of eating it all yourself.

#2 - Parties

Into everyone's life, some party must fall. Whether it's a suprise birthday party thrown by your friends, a retirement party at the office, a family renunion or one of the endless holiday parties, you need to know how to cope before all that food is in front of your face.

If you know the party is coming, eat before you go. If you're already full, you may nibble but you will be less tempted to gorge yourself on all that rich food.

It helps to let family and friends know that you're eating healthy. They may offer healthier choices at the event.

If possible, bring your own food to contribute - potluck parties can actually be advantageous to the dieter, because they can eat a large portion of their own (healthy) offering, and only a bite or two of several other dishes.

However, if you end up with a triple-layer chocolate fudge cake in front of you, ask for a small slice. Cut that slice in half. Savor every bite of just half, and then ask for the rest to be wrapped up for "later". (No one needs to know that you didn't eat it!)

At a smorgasbord or buffet style party, start with a large portion of the healthiest thing on the menu. When you go back for seconds, only take a bite of the richer, higher calorie foods.

Again, watch your alcohol consumption. Either forgo it entirely, or limit yourself to just one drink you can sip throughout the party. Alcohol is empty calories!

#3 - Holidays

Roast turkey with dressing and mashed potatoes and gravy and cranberry sauce... are you hungry yet? Sorry, I shouldn't have teased you like that! When the next holiday rolls around, though, you'll be prepared for it! Holidays can be a real challenge to people who like to eat healthy. How can you still enjoy yourself while eating healthy foods? What if you're at your mother-in-law's, and she expects everyone to clean their plates?

If you have some control over the food, it's easier. Stuff the turkey with quartered onions, apples, and oranges. If you like orange, try squeezing one over the turkey before baking. Don't add any oil or butter - just sprinkle on sage and rosemary and top with foil. Remove the skin before serving. Try roasted new potatoes instead of mashed (which require milk and gravy) and prepare several different vegetables. Consider a sorbet for dessert instead of pie.

Don't go all day without eating and then gorge yourself on the feast. Eat one or two light meals as the food is cooking.

If you must eat your holiday meal at someone else's house, do let them know in advance if you have any special requirements for your diet, like food allergies or limitations on salt. Most people will work with you if they know that you could get sick!

When the meal is served, choose your own portions if possible. Eat a small amount of the meat and potatoes, and load your plate with vegetables. If the sweet potatoes are candied, get a small portion sans marshmallows. Skip or greatly limit the amount of sweets you eat during the meal. For dessert, choose a very small portion. Many cooks, especially mother-in-laws, feel hurt if you don't eat. If necessary, tell your host, "Sorry, but the doctor won't let me have it."

Social situations can be difficult when you're trying to eat healthier foods. Chances are, holiday or party fare won't match up to what you eat the rest of the time. However, with these tips you can avoid blowing your diet altogether!