Summer is here and it’s time for outdoor parties and BBQs. While lots of fun and a summer tradition, these parties can often be a challenge for those who are trying to make healthier eating choices. Here are a few tips to keep your healthful eating on track and still enjoy your summer parties:

1. It is always recommend that people have something to eat before attending social gatherings where there may be enticing foods. Many of these foods may be the kinds of choices that you would not normally include in your own healthy meal plan, which may makes them seem even more tempting. You don’t want to arrive at the party hungry, as your first instinct may be to head straight for the buffet table. Have a substantial snack 1-2 hours before the party, focusing on high fiber foods such as a small bowl of oatmeal and skim milk, an apple with peanut butter, or low fat yogurt with nuts and fruit. That way you have already taken the focus off the food before arriving and will be able to make better choices once you are there.
2. Always make it a point to sit down when eating, if possible. Eating while standing up, especially around the buffet table, can lead to greater intake and larger portions than if you were to eat sitting down. Try to find an area to comfortably enjoy your meal, rather than walking around and continually grazing.
3. If possible, bring a healthful side dish that that fits into your meal plan. It’s okay to let your host know that you are making healthy changes to your eating habits (it may even encourage them to offer more healthy dishes themselves!). Most times, those hosting a party would be delighted to have others contribute by bringing their own dish. Make a whole grain pasta salad or hummus dip with veggies (see recipe below for a great summer side dish).
4. Plan ahead of time how many alcoholic beverages you are going to have, if any, and stick to that goal. Alcohol contributes empty calories that can add up quickly. Also, choose low calorie mixers, such as seltzer water and diet beverages. Stick with water instead of sodas and fruit drinks, which can also add more unnecessary calories.
5. Make one plate and don’t feel like you have to try everything. Remember the plate model and portion sizes – aim for 50% of your plate to be fresh or cooked vegetables or fruits – this does not mean potato salad or coleslaw drenched in mayo. Opt for raw vegetables with a little bit of low fat dip, salads, or vegetables from the grill such as: corn, zucchini, or Portobello mushrooms. The other 25% of your plate should be a lean protein and the rest preferably should be a whole grain.
6. Focus on friends rather than food. Talking and catching up with friends (away from the buffet table) is a great way to enjoy the party, leaving the focus away from the food.
7. Make this one of your exercise days to offset the extra calories you may be eating. If there are any type of games at the party, join in – even something as simple as playing horseshoes can burn some extra calories.
8. Opt for fruit for dessert – or pick one dessert to sample and have a small piece of it. It will be much more satisfying than trying to sample a small bite of every single dessert there.
9. Go in with a game plan and try to stick to it as best as possible. You may hit all your goals or you may miss a few, but if you don’t manage to do everything you wanted to do, don’t be disappointed in yourself and then give up on your healthy eating plan. Make notes of what your had trouble with and look them over before the next party. You will be more likely to overcome them in the future than if you punish yourself for not doing everything you expected.

Super Simple Hummus Dip

Ingredients

• 2 cans chick peas, drained and rinsed
• Juice and zest of 1 lemon
• ¼ cup extra virgin olive oil
• ¼ cup water
• ½ teaspoon salt
• ¼ to ½ teaspoon red pepper flakes
• ¼ cup finely chopped parsley
• Paprika

Directions

1. Combine chick peas through red pepper flakes in a food processor. Blend until smooth.
2. Stir in parsley and spoon into serving dish. Sprinkle with a little paprika to garnish. Serve with raw veggies for dipping, such as carrots, celery, and bell peppers.