Tips and Tricks

Party Eating

  • Pick Your Battle.  Which is more fun - fatty foods, or a fit body?  At parties, avoid the waist-expanding fried hors d'oeuvre and bowls of nuts.  Make weight control second nature by gravitating toward filling, lower calorie foods such as shrimp and crudités, and feel good not just in the moment, but also over the long haul.  A bonus: by skirting calorie-laden and hard-to-digest foods, you'll automatically feel "lighter," more attractive, and in control.
  • Prepare to party...by eating!  Eat a snack before you go out, such as a container of nonfat yogurt and a banana.  By taking the edge off your appetite before a party, you'll be much less likely to overeat or to go against your better judgment.  There's no need to be anxious about staying in control at a party since you'll have taken proactive steps to avoid being excessively hungry.
  • Say "no" in creative ways.  If you're committed to avoid those waistline-busting party foods, you'll need strategies.  Good hosts want their guests to have a good time and partake in the fare.  When offered a high-fat or calorie option, instead of saying "no thanks" say "thanks!  But gee, I'm really thirsty right now; maybe I'll try one later."  Then head straight to the bar and grab a low-cal cocktail such as a wine spritzer or lite beer, or grab a plate of fresh fruit and veggies to fill you up and help you avoid temptation.
  • DANCE!  You can burn many excess calories and have a great time while you're doing it!  Ballroom Dancing is fun and healthy.
  • Keep a glass in your hand.  If you're holding a glass, it's more difficult to hold a plate and eat!  Make a plate of "good choice" foods to begin with, enjoy it, and then keep a glass of water or club soday in your hand for the rest of the evening.
  • And finally...eat that piece of cake!  It's perfectly natural to enjoy a "reasonably" sized treat once in a while, particularly in a celebratory fashion.  The goal should not be to deprive yourself forever or stick to a "diet," but rather learn to live and eat to stay thin, naturally.  A piece of cake every now and then, in the context of a healty overall lifestyle filled with good choices, is your reward for a job well done.

Strategies for Every Meal

  • Drink water ahead of your meal
  • Meal layering (salad first) or a vegetable or vegetable soup at beginning of meal
  • Fill up on low fat foods first
  • Stop eating when you feel a fullness of 4-6 on a scale of 1-10

Plan Ahead!

  • Use a grocery list
  • Make 2 meals when cooking 1 (dish up leftovers for lunch or supper the next day, or to freeze for another time)
  • Use a crock pot (vegetable soups and chili freeze well)
  • Marinate and grill lean meats
  • Make care packages for work: healthy shelf stable meals and snacks
  • Keep snacks healthy with no more than 100-200 calories per serving
  • A mid afternoon slump may be helped by a lean protein and whole grain starch

Put Plan Into Action

  • Use time saving cooking devices
  • Use disposable containers that are microwave and freezer friendly
  • Use self sealing plastic bags
  • Keep a food diary
  • Do all lunch making the night before
Susan Stephens MS, RD, LD
Huntsville, Alabama

Registered Dietitian and AFAA Certified Personal Fitness Trainer

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