Healthy eating doesn't have to disappear at social gatherings

It is that time of year when we will be attending graduation parties, family reunions and weddings. All of these events involve eating in a social situation. Foods frequently offered at these events are higher in fat, sodium and sugar, making it difficult to make healthy food choices. What we eat will in part be dictated by the people we are eating with and what is available. With a little planning and a firm commitment to making healthy choices, it is possible to stick with a plan. Others' influence Within a family situation, different generations may have different perceptions of what constitutes a healthy meal. Knowing who is planning the social gathering may help you to determine the types of food likely to be offered and plan accordingly. The older generation may feel a meal needs to feature a large helping of meat and plenty of potatoes, pasta or bread. They also usually think cake or pie is necessary. With the increased availability of information suggesting we choose more fruits, vegetables and whole grains, the younger generation is more likely to include less meat and more variety of fruits and vegetables. Plan ahead Foods offered at social gatherings may be richer and sweeter than foods you typically eat at home. Planning ahead and asking questions can help to make your choices healthier. Consider the following: n Ask the host or hostess if you can bring a dish to pass. You then can make a healthy item. n Ask if non-alcoholic beverages will be available, so you can limit calories from alcohol. You might offer to bring a beverage to share with the group. n Eat a healthy snack at home before you go. It will help you eat less junk food. n If you have a regular date at a restaurant with someone or with a group of people, ask yourself if the restaurant offers healthy choices. If healthy choices are not offered, ask the group if they would consider a different location. n If family gatherings tend to offer only junk food, you might ask if non-food related family gatherings would be appropriate. Consider a family outing to go bowling, hiking, biking or to a museum. Healthy host tips If you are hosting a party this spring, you likely will find that offering a variety of foods -- including those lower in fat and calories and higher in nutrients -- will be well accepted by your guests. More people are aware of the benefits of healthy foods and appreciate a host who offers healthy food choices. If you are planning a party with appetizers, don't forget to add a fruit and vegetable tray to the menu. Fruits and vegetables can add bright colors to your table while providing health-conscious guests great options. You can easily make a tray festive by adding low-fat dip. Using low-fat or fat-free dairy products such as sour cream and cream cheese can help make dip healthy. If your party includes a full meal with a meat or protein item, consider grilling. You can offer guests a tasty lean chicken breast, ground beef patty made with ground chuck, or a lean center-cut pork chop. You might even consider offering a grilled vegetable burger if you know you will have guests who do not eat meat. A party with a full meal frequently includes a salad made with a mayonnaise or oil dressing. Choosing salad with an oil dressing usually is healthier. Also consider using the light or fat-free version of the bottled Italian salad dressing or mayonnaise to replace dressing ingredients to decrease the fat and calories in a recipe. The dessert can be the meal centerpiece and still be healthy. When it comes to dessert, the easiest way to minimize calories and fat is to moderate the portion size provided for your guests. Cutting dessert into smaller pieces allows guests to enjoy your favorite sweet treat without consuming a lot of calories. Consider the Fruit Pizza for a healthy dessert or appetizer item at your next social gathering.