Support Center: Social Events and Overeating

  • At a buffet, look ahead in line to see what low saturated fat, low cholesterol foods are available. Fill up on low-fat foods and take only small servings of high-fat foods.Bring a dish low in saturated fat, fat, and cholesterol to a pot luck dinner. That way, you'll have at least one heart healthy item from which to choose.
  • At parties, focus on activities rather than eating. Sit away from the area where the food is being served so you won't be tempted to overeat.
  • Ask for help from your family and friends who know you are following a cholesterol-lowering diet. See if they will include some low saturated fat, low cholesterol dishes on the menu at gatherings.
  • Have a few ready answers to politely say no to high-fat foods. For example, "Thank you, but I couldn't eat another bite -- everything was delicious."
  • If you do eat too many high fat foods at a social event, don't feel guilty. Just eat lightly the next day and get back on track.
  • Eat healthfully before leaving the house so you won't be famished when you arrive, and even tempting foods will be less so.
  • Arrive fashionably late and wait for the buffet table to have been picked over by others. This will make it much less tantalizing than it had been originally, and most likely some of the most sinful foods will have disappeared.
  • Opt for: raw veggies, fruit, and anything that is not dredged in a creamy sauce or deep fried; also avoid cheeses and other "heavy" foods
  • Again, AVOID alcohol or at least drink it watered down as not to reduce your inhibitions and enhance your appetite, as well as increase your caloric intake. If drinking, then alternate each alcoholic drink with water; this will not only keep you hydrated, but will also reduce the amount of alcohol you actually consume.
  • Strategically stay away from the buffet table and take this as an opportunity to re-connect with old friends or meet some new ones, rather than stress over what to eat or not eat
  • Offer to bring a dish, especially if you know the menu won't have healthy options. Your diet-friendly contribution should be the largest portion on your own plate; just take small samples of other higher-fat, higher-calorie items offered.
  • Use a smaller plate than usual. This allows you to fill your plate and creates the perception that you have more to eat than you really do (This is a little easier if you are hosting the party)!
  • Start by filling half your plate with low-fat vegetables or green salads with low-fat dressings. These are both healthy options and you'll leave little room for the less nutritious options.
  • Drink alcohol in moderation. Select light beers and use reduced-calorie mixers.
  • Eat before the party. If you arrive ravenous, you are more likely to disregard your diet.
  • Don't be discouraged if you give in to temptation. Don't abandon all the good work you have done so far. You can always go back to your diet for the next meal.