There are warm and sunny days here, so that only one thing is meaningful. It’s potluck season. Whether it’s a holiday, a family gathering or a block party, you’ll be attending at least one potluck this summer.
There are so many food options, many of which are homemade with unfamiliar ingredients. It can be difficult to find out what foods to eat, what amounts and how much to choose, especially if you want to achieve your goals.
And if you’re documenting your food, things can get even more complicated!
However, potlucks should be fun, not stressful. They are for family, friends and conversation. Here are some tips from myfitnesspal nutritionists on how to enjoy potlucks without losing momentum.
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Plan before the potluck
According to Myfitnesspal nutritionist Daisy Weander, it’s best to get into the right mindset before a potluck.
She should keep you in mind.
- Balance your health goals with enjoying food and friends
- Enjoy everything in moderation
- Don’t be difficult for yourself
Wearnder also recommends eating a snack before the potluck. “This may help prevent overeating later,” she says.
Melissa Jaeger, RD, LD, Nutrition Director at Myfitnesspal recommends Greek yogurt with healthy toppings as a nutritious and satisfying snack. Katherine Basbaum, Lord, and myfitnesspal nutritionist likes steamed oridamame lightly sprinkle kosher salt.
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Share potluck-friendly dishes
The best way to promote your nutritious potluck choice is to bring your own healthy foods, says Waanders.
Mixed fruit bowls and vegetable trays are true and are trialled, but you might want to get things on the go. This is a list of health-conscious, flavorful potluck-friendly dishes.
- Vegan Almond Butter Brownies are a great dessert option with minimal sugar and a large amount of protein.
- Buffalo Cauliflower Bite is a delicious, delicious finger food rich in protein and fiber.
- This 7-layer dip is an easy to share dish that can be paired well with any chip or cracker.
- The cucumber salad is simple but tasty.
About the experts
Daisy Wearnder, RD I am the food data curator for MyFitnessPal. She holds a bachelor’s degree in food science and nutrition from Colorado State University and completed a nutrition internship with the VA San Diego Healthcare System. Her specialties include counseling in the general management of kidney disease, diabetes, weight management and chronic disease.
Katherine Basbaum, MS, RD I am the food data curator for MyFitnessPal. She earned a Masters degree in Nutrition Communication from Friedman Nutrition Science & Policy at Tufts University and completed a nutrition internship at UVA Health.
Melissa Jaeger Rd, Ld I am the nutrition manager at Myfitnesspal. Melissa received her Bachelor of Science in Nutrition (DPD) from St. Benedict University and completed her nutrition internship through Iowa State University. In May 2024, she was recognized as the registered dietitian of the year, awarded by the Minnesota Academy of Nutrition and Nutrition.
What to do during a potluck?
Potluck is all about good food and good company. These simple strategies will help you enjoy both without overdoing it.
Practice mindful diet techniques
Take a small part of multiple dishes. Choose a few favorites and try each spoonful. “If you really enjoy something, you can go back more later and go back for more, but you can make a conscious decision,” says Waanders.
Once you get a full plate, Waanders recommend it Separate yourself from where the food is You can sit at a table or outside. This will help ease the temptation to constantly return for another help.
Talk while you eat Other potluck participants. “This slows down the pace and makes it easier to better recognize cues about hunger and fullness,” Waanders said. Not only that, talking leads to memories that have been created and joyous.
Build the plate
In addition to consuming small portions of each dish, you also need to be aware of the food you are eating. According to Waanders, potluck plates should consist of about half the vegetables and half the protein and carbohydrates.
search:
- vegetables
- fruit
- Lean meat
They may be high in fat and sodium, so take the following portions:
- Cheese-covered food
- Creamy food and dips
- Processed meat
Track smart
Tracking food during a potluck can be a little difficult. Instead of worrying about doing that at a party, take a photo of the plate and do some logging later. If you have a note on the dish with a list of ingredients, you can also take a photo of it to refresh the memory.
Tracking with MyFitnessPal allows tools like voice logging and meal scans to make logging faster.
I know when I’m going to stop eating
It can take up to 30 minutes to start to feel full while eating (1). Listen to your body! “Take your time and stop it when it starts to feel full,” says Weanders. “You can always come back later!”
Conclusion
Potluck doesn’t have to be a scary food event. They actually offer unique opportunities to practice mindful eating in a social environment. If you approach these events intentionally, potlucks can be valuable experiences for developing healthier eating habits and fostering social connections.
As it first appeared on MyFitnessspal’s blog, a post on how to enjoy potlucks while staying on track.
