Problem Solving Your Diet at a Party

Written by Julie A. Palmer, RDN, LD with Dietitian In Your Kitchen

Have you ever had this problem? You’re doing great with your diet. You confidently go to a party knowing what to eat, how much to eat, and when to eat it. Then your friend or family member surprises you a with a big helping of what used to be your favorite dish. “I made it just for you!” they say happily. “I know it’s your favorite”. You take few enjoyable bites and leave the rest, but that produces more comments like, “Didn’t you like it?” “Why aren’t you eating?” “It’s a party, you should eat this anyway.” “Don’t worry about your diet.” Food should feel like love, but these comments zap your confidence and create stress around your diet and your relationships.

So, what do you say? According to Dr. Kristen Bentson, there is only one response. It’s simple but sometimes hard, so practice ahead of time:

“No thanks, I’m not eating that!”

It’s not necessary to justify your response.

Fail to Plan and You Plan to Fail

Before going to a party, have a plan for this type of scenario. Think through what foods will be there. If you don’t know what will be served, get in touch with the host ahead of time. At least 2 weeks ahead gives your host time to adjust their menu, if they can. If it is a potluck, bring something to share that can be your full meal. Salads with protein, baked casseroles, and mixed snack trays, like charcuterie boards, can be modified to fit your diet.  Decide how favorite foods fit into your current diet and consult with your dietitian if you need help.

Mindful Awareness

Mindfully reflect on how you will enjoy favorite foods. Sometimes, favorite foods can fit and sometimes they can’t. For example, for a diabetes diet, you could eat a ½ cup of mac and cheese and then choose lower carbohydrate foods for the rest of the meal to keep your blood sugar steady. This is a healthy, mindful approach. On the flip side, if you have been avoiding lactose because it triggers your IBS, choosing a cup of eggnog might ruin your evening with abdominal pain and trips to the bathroom. That’s not mindful at all! Part of practicing mindfulness is compassion. You must have compassion for yourself. Don’t choose a behavior that causes you to suffer. You also need to have compassion for others. If someone made special efforts for your diet, don’t forget to thank them and acknowledge their hard work.

Have a safe and enjoyable holiday party season!