Summer parties are synonymous with fun, laughter, and delicious food. I like to keep the 80-20 rule for all year round, specially for summer gatherings. I try to eat healthy 80% of the week and give some freedom for the rest of the time.
However, it's easy to go overboard with indulgent treats and drinks, which can derail your healthy eating goals. Here are some practical strategies for enjoying your social time without overindulging, focusing on portion control and healthier food choices.
Plan ahead
Know what to expect: if you know the menu in advance, you can plan your meals for the day accordingly. If a barbecue or picnic is on the cards, have a lighter breakfast and lunch to balance out the evening's indulgences.
Bring a healthy dish: contribute to the party by bringing a healthy dish that you enjoy. This ensures there's at least one nutritious option available, and your host will appreciate the contribution.
Portion control
Use smaller plates: opt for a smaller plate if available. This simple trick can help you control portions without feeling deprived.
Start with veggies: fill your plate with vegetables and salads first. These are generally lower in calories and higher in nutrients, leaving less room for more indulgent options.
Mindful eating: eat slowly and savor each bite. This not only enhances your eating experience but also gives your body time to signal when it's full.
Avoid seconds: try to resist the temptation to go back for a second helping. Enjoy your plate and then step away from the food area to focus on socializing.
Healthy food choices
Grilled proteins: choose grilled tofu, seitan, chicken, fish, or lean cuts of meat over fried or processed options. Grilled vegetables are also a great, tasty choice.
Salads and vegetables: opt for salads with a variety of colorful vegetables. Be mindful of dressings, and opt for vinaigrettes or olive oil and lemon juice instead of creamy dressings.
Fruit-based desserts: indulge in fruit salads, grilled fruits, or desserts made with natural sweeteners. These can satisfy your sweet tooth without excessive calories or sugar. Have you ever tried grilling watermelon and peach? Enjoy with a scoop of vanilla ice cream.
Hydrate wisely: drink plenty of water throughout the day. Not only does this keep you hydrated, but it can also help prevent overeating, as thirst is often mistaken for hunger.
Smart beverage choices
Limit alcohol: drinks can be high in calories and can lower your inhibitions, leading to overeating. If you drink, opt for lighter options like wine spritzers, or alternate alcoholic drinks with water.
Avoid sugary drinks: steer clear of sugary sodas and cocktails. Choose sparkling water with a splash of fruit juice, or make your own infused water with fresh fruits and herbs.
Stay active
Engage in activities: join in on physical activities like beach volleyball, frisbee, or even a casual walk. Staying active not only burns calories but also shifts the focus away from constant eating. Connections made through these playful events can create long lasting memories.
Dance it out: if there's music, hit the dance floor! Dancing is a fun way to burn off some calories while enjoying the party.
Listen to your body
Recognize hunger and fullness cues: pay attention to your body’s signals. Eat when you’re hungry and stop when you’re full, rather than continuing to eat out of habit or social pressure.
Avoid emotional eating: be mindful of eating out of boredom or anxiety. Engage in conversations and activities to keep yourself occupied.
Balancing indulgence and health at summer parties doesn't mean you have to miss out on the fun or your favorite treats. By planning ahead, practicing portion control, making healthier food choices, and staying active, you can enjoy the best of both worlds. Remember, it's all about moderation and making mindful decisions that align with your health goals.
So go ahead, enjoy those summer gatherings with confidence and relish in the season's delights without compromising your well-being. Happy summer!
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