Do not save up calories – Social Gathering – Healthy Eating

To eat healthy, you need to get a variety of nutrients from the five food groups — dairy, protein-rich foods, grains, fruits, and vegetables.

Each food group offers a different, main nutritional benefit, so by combining the food groups you can get a spectrum of nutrients that support good health.

Family and social gatherings, such as potlucks, bring people together to enjoy food and each other’s company.

Even with traditional dishes and soul food, healthy eating is possible.

Try these tips:

Do not save up calories. Eat consistently throughout the day instead of trying to “save space” for later by avoiding food before the event. This way, you won’t go to the event hungrier than usual, and you’re less likely to eat past fullness and satisfaction.
Bring a healthy dish. If you have special dietary needs or simply want to share a favorite recipe with your family or friends, you can bring a dish that accommodates both.
Taste a little of everything. Try a taste of all the foods you like without overloading your plate. Portion size and mindful eating are important to avoid the stomach discomfort that comes with eating a large amount.
Enjoy the conversations. Remember that the gathering is as much about the people as it is about the food. Sit away from the food and refocus on engaging with others, sharing stories, and enjoying their company. Healthy eating at family gatherings is possible, even with traditional, calorie-rich foods. Eat during the day without saving up calories for the event, bring a healthy dish, and focus on the conversations and people at the event more than the food.
Many find it difficult to eat healthy foods while they’re traveling. It doesn’t help that food options at airports and other travel hubs tend to be fast-food services.

Whether you’re catching a flight or preparing for a road trip, having a plan will save you the stress and struggle of hunting for nutritious snacks along the way.

Snacking is convenient during travel. It’s also an opportunity to avoid getting very hungry and then overeating at your next meal

It’s not practical to travel with lots of fresh foods, so here we’re focusing on healthy eating with nonperishable snacks:

Dried fruit. You can pack raisins, dried cranberries, freeze-dried mango, or any other dried fruit of your choice for a quick bite during your trip. The best part is that these all count toward your daily fruit intake
Quarantine has become a part of our “new normal,”

You may be asked to isolate yourself for a number of days in a hotel, in a quarantine facility, or at home with no outside contact.

In any of these situations, access to food may be limited, and it might be hard to find healthy options. Although quarantine facilities provide meals, you may not have many choices on the menu.

It’s important to stay adequately nourished and hydrated during this time. another opportunity for healthy snacking, especially if you’re going into quarantine with children
Here are some nutritious foods you can pack:

Dried fruits. They’re packed with flavor, fiber, antioxidants, and other nutrients.
Crackers. Choose whole grain crackers or any other of your choice.
Nuts and nut butter. Pair these with crackers or dried fruit.
Canned tuna or chicken. These are high in protein and come in a variety of flavors. You can eat them with crackers or on their own.
Protein bars or granola. Bottled water. Pack small bottles of water if you cannot easily access a water fountain to fill your reusable water bottle.
Tea bags. You may have access to a kettle and cups in your room to make your preferred tea during your quarantine stay.
Wherever you’re quarantined, it’s important to snack mindfully. You’re most likely going to be less physically active during this time period, so eat to satisfaction but not in excess.

Consider packing dried fruit, crackers, nuts and nut butter, canned tuna or chicken, protein bars, and tea bags to eat healthy during quarantine.