3 Tips for Smart Weekend Eating

Whether you're headed out of town, going to or throwing a Memorial day party or barbecue, or just staying home, don't let the stress about what you'll eat or overcoming temptations get the best of you. If you find weekends like this a challenge when it comes to eating and fitness, here are three steps to help you keep your weight in check, and enjoy some pre-summer fun:

1) Stay ahead of the game. Plan out, as best you can, what your schedule will be for meals, snacks, and activities. The more you know the schedule ahead of time, the more in charge you'll feel about your eating decisions. Make sure to eat every 3 to 4 hours.  If you're traveling or on the go, pack up a few grab and go snacks for the weekend---for example, a baggie filled with 1-2 tablespoons each of dried fruit, whole grain cereal or low fat granola, and nuts--walnuts, cashews, almonds, peanuts, or any combo. This snack packs in protein, fiber, and healthy fats and is easy to nosh on (and makes a great alternative to a candy bar or bag of chips you might otherwise grab when hunger strikes).

2) Follow the one-plate, one-drink rule. Whether you're at a barbecue, restaurant, or home, try to limit yourself to one plate of food AND one calorie-containing drink (including wine, beer, or any other alcoholic beverage). Assess the food situation before you fill your plate or order your entree. Share appetizers and entrees, order two small appetizers for your meal, or stick to one entree. Eat only the amount of food that can fit on one dinner plate--that will often mean leaving food over! When you're eating, remember that this is NOT your last meal, and if that when you really savor and taste each and every bite, you'll get the most enjoyment at the beginning of the meal when you really focus on it. When you're done eating, pop in a strong breath mint or have a full glass of water or seltzer with a splash of fruit juice or some fresh fruit slices to signal the end of the meal.

3) Minimize temptations. If you're throwing your own holiday party or going to someone else's home and want to buy or make some treats (like pie, cookies, or tarts), try to make or buy the kinds that you like the least (or that you know you won't want to overeat). You could also bring some fresh in-season to have for dessert--a great way to add sweetness to meal and meet your daily quota for healthful fruit.