After forgoing so many of our regular activities in 2020, it is once again becoming safe to plan for picnics, parties, and gatherings (which is incredibly exciting!). One of my most enjoyed aspects of summer events are the many delicious seasonal foods that are served. Burgers, chips, hot dogs, s’mores, rosé, potato salad, craft beer, and BBQ are often the top menu items of choice. While these summertime foods and beverages are undeniably tasty, they can also sabotage our health goals if we go overboard.
I’m definitely not saying that we shouldn’t relax and enjoy ourselves — especially since it has been over a year since many of us have attended a “normal” social gathering. At the same time, we want to ensure we’re feeding our bodies good fuel, and not overstuffing ourselves. Thankfully, there are some effective strategies that you can use before, during, and after each summer event to stay healthy and enjoy yourself to the fullest.
Stop labeling foods as “good” or “bad”
From childhood, many of us have been conditioned to label all foods and beverages as either “good” or “bad.” This is the kind of mindset that can quickly lead to food guilt. Food guilt is the shame and feelings of wrongdoing that occur when you eat or drink something you’ve placed in the “bad” category. It leads you to feel as if you’ve done something genuinely wrong, and prevents you from enjoying your food.
Stop food guilt for the long-term by shifting your thinking. This begins with eliminating the idea that foods are inherently “bad” or “good.” Are there foods that should be enjoyed sparingly or in moderation? Absolutely. Are there foods that are more nutrient dense than others? Of course! The insights we have into the nutritional composition of foods help inform our day-to-day decisions, and allow us to create a balanced diet. But eliminating or avoiding foods solely on the basis of a misapplied label will ultimately cause unnecessary stress.
Identify your eating patterns
In settings where you are around less nutritious foods and beverages, what is your eating pattern? Do you intuitively know when you’ve had plenty, or do you have a difficult time with portion control?
Over the years, I’ve learned that some people are great at knowing when to stop, and others need to plan a little more carefully. For me, I know that if I don’t plan and pay attention to what I’m eating and drinking, it is really easy for me to go completely overboard. And the next day, I’ll feel sluggish and bloated – real world consequences of overdoing it.
Before summer gatherings are in full swing, identify your individual eating patterns. If you know that you have an intuitive connection that prevents you from overindulging, become extra aware of what your body is telling you. If you are more like me — and it is easy for you to lose track of what you are consuming in social settings — be proactive about planning for success. Set boundaries for yourself (e.g. you’ll only have two glasses of wine, a small plate of chips, and so on) so that you don’t end up feeling miserable the next day.
Related Post: Watermelon Lemonade: A Super Refreshing, Kid-Friendly, Summer Drink
Be part of your solution
Has the party host recruited you to bring a side dish or two to an upcoming summer event? If so, this is a great way to provide healthier alternatives for guests (and for yourself!).
If you’re thinking, “But wait — I don’t want to be the odd one at the party who brings something that no one will touch,” don’t worry! There are so many delectable recipes out there that are both nutritious and crowd pleasers. Pinterest is full of delicious and healthy salad, pasta, potato salad, and appetizer recipes. If you don’t enjoy cooking, head to the pre-prepared section at your local healthy food store to find side dishes that will “wow” party guests. Remember, food doesn’t have to be boring to be healthy!
Allow yourself to enjoy each gathering
Once you’ve committed to making conscious and intentional choices about the foods and beverages you’ll be consuming, it is important to let yourself enjoy each party, event, or gathering you attend this summer. Establishing parameters for when and how you’ll enjoy special treats allows you to let go of all guilt or shame that may arise. If you are prone to being critical of yourself, this is especially necessary. Give yourself permission to delight in each sip and bite so that you can be fully present with your friends and family.
Be kind to yourself if you overdo it
Did you find yourself mindlessly snacking on chips and dip? Did those cocktails go down a bit too smoothly? Was the slice of cake you took at your friend’s wedding more like two slices put together? Despite our best efforts and intentions, all of us end up overdoing it from time to time.
No matter what you ate or drank, shaming yourself the day after is not a healthy approach. Instead, be kind to yourself when you’ve overindulged. Understand that no one is perfect, and give yourself grace. Resist the urge to ruminate over your choices, as well as the urge to sabotage your eating for the rest of the day/week/etc. Make your next choice a healthier one, and move forward with a forgiving and positive attitude.
The key for both enjoying summer events and staying healthy can be summed up in one word: balance. Striving for sustainable balance in all that you do is an effective way to enjoy some of life’s greatest pleasures, while ensuring that your body has all it needs to thrive.
DAWN MCGEE
Dawn McGee is a certified and licensed Nutrition Evangelist and a long-time foodie, she focuses on both the health and joy of food as fuel for your body. She is a driving force in bringing education on healthy eating to more people through her community, my “Reclaim Your Life, One Bite at a Time” programs, and my book “365 Days of Healthy Living”. Her hope for you is that you live a life you love, without being hungry, feeling deprived, or giving up your glass
