Food For Thought

family having a barbecue together at a lake

How to Stick with Your Healthy Diet this Memorial Day

Kate Glover, 05/23/2016

Memorial Day is coming up! Beach trips, BBQs, pool parties, or however you celebrate, there will probably be many tempting treats that could derail your healthy diet. It’s really easy to cave in these situations--you’re with friends and family, you’re having a good time, and who cares if you take a day off from healthy eating?

You may try to convince yourself that this is a one-time thing, but what happens the following weekend when you’re celebrating a friend’s birthday, or the weekend after that when you’re going to a house warming party, or the weekend after that when the next event pops up? It’s easy to get in the habit of compromising your healthy eating progress during social situations when you think what the hell and head straight for the dessert table.

This Memorial Day weekend, try your best to stay on track with your healthy diet. It’ll make healthy eating easier in the long run!

While you might not feel like the life of the party as you turn down the fattening, greasy burgers and the enticing desserts, you’ll thank yourself after the fact--instead of feeling guilty for abandoning your healthy eating plan, you’ll feel accomplished that you stuck to your goals.

Here are some tips for how you can stay healthy in social situations:


Fill at least half of your plate with fruits and vegetables.

On average, Americans eat 2-3 servings of produce a day—only half the amount we should be eating. The USDA recommends filling at least half of your plate with colorful fruits and vegetables at every meal, even during Memorial Day celebrations! If half of your plate is filled with nutritious fruits and vegetables, there will be less room for unhealthy options.

Eat the healthy stuff first.

While half of your plate may be filled with fruits and vegetables, it’s still tempting to eat the  unhealthy half first. Try to eat what’s good for you first, because you’ll be less hungry for the unhealthy options.

Eat slowly.

Eating slowly can be really helpful in social situations, especially when there seems to be mountains of unhealthy foods calling your name. If you take your time eating, you’ll feel full faster and will be less likely to go back for seconds or thirds.

Skip the sugary drinks.

You’re making such an effort to eat healthy! Don’t ruin your progress by drinking empty calories. Go for water or iced tea instead!

Bring a healthy dessert option.

You’ve made it through the main course without overeating or filling your body with foods you know aren’t good for your health. Don’t let your sweet tooth be your downfall! Think ahead, and volunteer to bring a healthy dessert like one of these: chocolate mousse, blueberry delight, almond oat cookies, nutty truffles.

They taste delicious and aren’t filled with unhealthy processed ingredients.

Confide in someone.

Healthy eating can be difficult. It’s important to have someone in your corner encouraging you to stick with your goals. Why not call a health coach for a pep talk before your Memorial Day celebration? Talk with someone who understands and has been where you are. With someone holding you accountable, you’ll be more likely to make healthy decisions. Sign up for a free 30-minute session!


Have a happy, healthy Memorial Day!

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