HANDLING SOCIAL EVENTS NUTRITIONALLY

ryan3478
Nov 11
2 min read

In our society socialization is linked with food. At the same time, our culture’s focus is not on good nutritional practices. The need to be social is important (yes, even for you introverts, lol). When social events combine food, the goal is to be social but not completely fall off the rails.

Here are the most commonly seen challenges:

Poor food choices at an event. Often the only things available are carbs and fats—crackers, spreads, fried handheld options, ‘mystery’ meat.
Not overeating. Ask a chef, they want food to taste good so you eat more of it. Usually it is a combination of sugar, sodium and fat in some sort of highly processed format. These types of foods trigger chemical and hormonal responses that make your body want more.
Alcohol. Not only are these empty calories that do not cause satiety, but your willpower and cognitive function go down the more you have.
Food timing and schedule. Events can throw off your normal eating times, either delaying a meal too long or making it too early, or having food constantly available.

Close-up of a fresh salad with lettuce, cherry tomatoes, and dark seeds. Blurred background with a white cup and saucer. Earthy tones.

Here are some ways to overcome the above challenges:

Poor food choices: Carbs and fats are usually abundant. Front load your meals with protein so if you need to default to only carbs and fats, you will still be covered. If it is a potluck style setting, bring what you would want (chicken/meat skewers are a great idea).
Not overeating: Don’t go into a social setting hungry. Tempting food that is not very satiating can make it tough to rely on your normal satiety feedback loop for eating. Eat a meal closer to when you will be going so that you are satisfied going in. I did this the past weekend and it made a difference.
Alcohol: This is individual. If you don’t drink alcohol, it is not an issue. If you do, set a quota or game plan. Log it in advance so you know your total calorie limit and eat accordingly.
Food timing: Plan your prior meals and either consolidate or spread them out. If you know it is going to be a big one, simply combine two meals into one. If food is constantly available, chew gum to keep your mouth busy.

People dining outdoors at a long table, sharing food and drinks. Warm lighting creates a cozy atmosphere, with greenery visible in the background.

It is good to be social. If it is a special event like an anniversary, birthday, or holiday, these are moments that can and should be enjoyed. The key is balancing the enjoyment of participating without completely going off the rails.